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Flying through a Run

Ryan’s Journey

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Most competitors have now arrived in the small town of San Pedro and are making final race preparations. I went for a short run on Saturday to check everything is still working and it hit home – I am finally in the Atacama Desert. It is awesome here and the hotel we are staying has an African feel to it…making me feel right at home.


Dean Leslie (The African Attachment) and I explored the town this morning and below are a few shots…All shots by Dean Leslie


Competitors have a race briefing and kit check tomorrow morning and then it is off to the Desert in the afternoon to start the race on Monday. I can’t wait to get started now…


Thanks to everyone for their messages of support!!


Keep you posted…


Ryan


 


 

Playing with Speed

No More Bad Hair Days on the Run

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Sport and long hair don’t always mix. Many female runners complain that their hair gets tangled up in a mess of knots after a run. It takes forever to comb it out, often leaving you with hands full of damaged hair. Modern Athlete spoke to Pieter van Wyk, professional stylist at Dave & Johan, part of HARINGTONS? Hairdressing London, for some advice on how runners can make sure their ponytails don’t get in the way of a good run


As we all know, the outdoors and the elements affect our hair. Pieter van Wyk explains that to solve the problem of knotty hair after a run, you have to take some measures before and after your run. He gave us a list of dos and don’ts to help us keep our locks sleek and knot-free. • When tying up your hair before a run (whether it is curly, straight, long or medium length), use a soft cotton elastic. Stay away from rubber or thin ballerina elastics.
• After tying up your hair, take your fingers and spiral your hair tightly to the end and roll the hair around the base of the ponytail, almost making a small bun, then secure with a small pin or second elastic at the base.
• To add style, take a broad soft hairband and tie it around the bun as though you were tying a bunch of roses at the base. You can also wear a hairband or sweatband to secure your hair around the face.
• After a run, remove the hairband and pin/elastic to loosen the bun. Shake the hair loose and immediately rinse it, lightly shampoo and condition.
• Use a salon professional shampoo and conditioner with an antioxidant such as vitamin E or grape seed extract and a moisturiser which contains jojoba oil, avocado oil and vitamin B6. This will cleanse and soften your hair after exposure to the sun and other elements. Whilst conditioning, comb the hair with a wide-toothed comb and rinse thoroughly.
• Before drying your hair, apply a salon professional leave-in styling cream with a detangling action and humidity protection, comb out with a wide-toothed comb, then finger dry or blow wave your hair.

Well Worth Having

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  Bsn
endorush?!
Try this energy beverage the next time you need a boost. ENDORUSH?! ultra-premium energy drink helps to increase physical energy, improves overall sense of wellbeing and intensifies mental focus and alertness. It also provides increased blood flow, oxygen delivery, electrolyte replenishment and muscle hydration. You can choose between two flavours, Tropical Fusion Fix and Blue Raspberry Fix, with zero sugar per serving. Available at Dis-Chem at R44.95 for a four-serving size bottle.
  solace
on the go spf 30
solace
lip ice spf 30
These products are a must for any athlete who spends time outdoors. The compact 50ml bottle of sunscreen is convenient to keep in your sports bag or on hand at any time, and both products are sweat-resistant and contain UVA and UVB protection. Solace is endorsed by dermatologists and CANSA (Cancer Association of South Africa) and is suitable for most skin types (hypo-allergenic). Available from Cycle Lab and The Sweat Shop.
  Asics
gel-piranha sp 3
Racing flat shoes are meant to be light… but at just 138 grams, the new Gel-Piranha SP 3 will make you stop and look twice to ensure you are actually holding a shoe! The midsole is made from super-light Solyte foam rubber, with a Duosole outsole, which provide the cushioning and traction you need for fast, short-distance racing. Recommended for lighter, super-efficient runners who don’t need extra cushioning or support. Available from The Sweat Shop at R1 099, and can be ordered by any ASICS stockist.
 adidas
micoach pacer
miCoach provides real-time, audible training advice during your run, ensuring you stay within your target heart rate zone based on your pre-programmed workout by talking to you via an earpiece to tell you your pace, distance, time, heart rate and calories burnt. The monitor comes with a heart rate monitor chest strap and foot stride sensor, which send info to the monitor that it then feeds back to you. (The stride sensor is placed in the special cavity under the inner sole of your adidas shoe, or tied to the laces). You can also plug your mp3 player into miCoach – it will ‘interrupt’ when it ‘speaks’ to you – and you can sync your miCoach to www.adidas.com/micoach to analyse your stats and get coaching feedback online. Available at adidas performance stores or selected Totalsports, Sportsmans Warehouse and The Sweat Shop stores at R1 999.

 


 


 


 


 

Running into the Night - Ottosdal Nite Marathon

A Stretch Too Far

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It seems that stretching has always been part of sport, a routine that many of us probably do without even thinking about it because we’ve been doing it for years, and everyone does it… But most of us do it all wrong, and this often leads to injury.


Go on, admit it, you’ve done it as well. You’ve stood there before a run, stretching every leg muscle you can find, trying to touch your toes, pulling your feet towards your head like a contortionist, all in the vain hope of warming up for the run – when in fact, you’re doing exactly the opposite!


So says Benita De Witt, renowned physiotherapist and sports therapist from Somerset West in the Cape. “For years nobody questioned the theory and told sportspeople to stretch as part of their warm-up, but I found through experience that stretching was to blame for many injuries.” “You’d be amazed how many people are against stretching these days. A lot of physio’s are now telling their patients not to stretch, or only to do a limited amount after their run or sporting activity.”


Tight Spot
Benita likens the muscles to an elastic band when she explains to her patients why their stretching is causing them to pick up injuries. “If you have a piece of elastic that should be 15cm long but is only 10cm long because there is a knot in it, and you then stretch it up to 15cm, you still have the knot – and two pieces of overstretched, strained elastic on either side. That is what happens when you have a tight spot in your muscle: you end up overstretching the muscle on either side of the tight spot, whereas the area that actually needs stretching remains tight.”


She adds that at least 80% of injuries occur in muscles that are too long and overstretched, nearly always in the overstretched parts and in the areas where the overstretched parts connect to the tightness. So, Benita says the safest thing to do is to find a massage therapist to release the tightness, or use a foam roller to release it yourself, and then use active dynamic short stretches after training to maintain the correct length of the muscle and prevent it from tightening up again.


The Right Stretches
Benita says that the main stretches that one should do must be on the power muscles on the outer side of the leg, which do most of the work and which tend to shorten. The stabilising muscles on the inner side tend to be much weaker, tend to lengthen and overstretch, and therefore should not be stretched – but that’s what most runners stretch all the time. “Nothing on the inside of leg should be stretched. No groin, inner quad, inner calf – you should only be stretching the outside of the leg,” she says.


That’s why most of the stretches that athletes do in general are actually bad for them. “First there is the good old calf stretch – pushing over the wall – which overstretches the inside of the calf, a stabiliser. Another is the straight leg hammie stretch – touching your toes – which stretches the inside hamstring, another stabiliser. A third one is the groin stretch, working the adductors on the inside of the leg, which are normally the weakest muscles in athletes I test. All this overstretching of the inner leg leads to you losing stability in your knee, and that leads to injury,” warns Benita.


The Right Timing
Another thing that people misunderstand is that they think stretching is a warm-up, or should be done as part of a warm-up routine. It’s actually the opposite, say Benita. “To warm-up means moving the muscles quickly to activate them, whereas stretching opens the muscles and allows them to cool down. If you want to start running, you need to activate your muscles. Stretching actually de-activates the muscles, so it should be done only after running and a cool-down.”


Also, one shouldn’t stretch a muscle for 20 seconds, just two seconds, because 20 will overstretch it. “You’ll lose the tone of the muscle by hanging on it for that long. All you want to do in a stretch is maintain length.”


Coming next month:


Get the April edition of Modern Athlete for our definitive guide to stretching, including the best stretches for runners, and the right way and wrong way to stretch.


 


 

Running For My Dad

TIME TRIAL REVIEW

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BELLVILLE ATHLETIC CLUB
Address: Bellville AC Clubhouse, entrance to Danie Uys Park, 12th Avenue turn-off on Frans Conradie Drive, Boston, Bellville
When:  Thursday at 6pm
Distance: 3km and 5km


The best part of the Bellville Time Trial is from 3.5km to 4.5km, a lovely downhill stretch where you can really push for home. As club chairperson, Wietsche van der Westhuizen, puts it, “Our time trial starts with a 2.5km warm-up, then there is a solid 1km uphill, a solid 1km downhill, and a nice moderate last half a kilometre to finish with. Then there is Coke and water waiting for all the finishers back at the clubhouse.”


The route runs down to Frans Conradie, turns left and then left again for a dog-leg up Carl Cronje Drive to the golf driving range, then comes back past the clubhouse road and into the suburb of Boston. From 12th Avenue (which runs parallel to Frans Conradie) you loop up into 13th Avenue via Boston Street, then up Langenhoven Street and into 18th Avenue. The turn point is at Lincoln Street, where you turn left, then left again into 17th, left again at Salisbury Street and right into 18th again – and fly back to the clubhouse. The 3km route just cuts out the dog-leg up Carl Cronje.


Wietsche says that members of several other clubs in the area often join their time trial, and the group usually numbers around 40 runners and walkers per week. “It’s a pleasant route with minimal traffic to worry about, but in winter, when it’s a bit dark for running on the roads, we move the time trial to the Bellville Track so that the runners can do their 3000m or 5000m under the lights.”


Difficulty Rating: 2.5 out of 5


 

Wikus Weber

Playing in the Mud aQuelle Hermannsburg Mudman

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Ideal weather conditions and an ideal venue, Hermannsburg School, with a large dam, miles of single track for mountain biking and perfect trails for running, contributed to the success of the 11th Hermannsburg Mudman off-road triathlon.


The full distance event consisted of either a 750m swim or 3.6km paddle, followed by 20km bike and 5km run sections. The half-distance event saw athletes participate in either a 375m swim or 1.8km paddle, then 10km bike and 2.5km run legs, while the Mudskipper for under-12s consisted of a 50m pool swim, 1-3km ride and 1km run. Athletes could enter individually or in teams of three.


Ryan Redman and Sarah Scott won the full swim event, while Murray Craib and Jean Hackland won in the full paddle section. In the half distance swim event, under-13 athlete, James Damant, won in style, while Craig Jarret claimed the paddle event.


The Mudman series is an event for all ages and levels of athletes, and the formative event is perfect for youngsters wishing to try multisport events. All athletes receive split times and can compare their performances to others’, and across the Mudman events. The school prize of R1 000 and aQuelle products for the most participants was shared by Hillcrest Primary and Wembley Primary.

Savages Athletic Club

Flying through a Run

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Between stressful jobs and trying to spend quality time with the family, exercise is often the first thing that falls to the bottom of our list. In a series of features on how to balance a busy career with running, Modern Athlete speaks to various high-powered professionals to find out how they manage to fit sport into their hectic schedules. This month we chat to Gidon Novick, Joint Chief Executive Officer of Comair.


What is your background and how did you become involved in the airline business?
I have been at Comair most of my career (11 years). I got in through a family connection: my dad! Before I joined Comair I studied as a chartered accountant in South Africa and then completed an MBA in America.


What is the most exciting thing about your job?
Problem solving. The airline business is complex and there is a constant need for creative solutions to problems. I also get really excited seeing so many members of our team excelling.


Who are the most interesting people you have met?
I actually find most people I meet interesting; everyone has an interesting story to tell.


Why are you so passionate about your job?
It is an exciting and challenging industry and I get to work with amazing people every day.


Proudest moment in business?
When Kulula Airlines was born eight years ago.


How long have you been running?
Most of my life. I started running with my dad as a kid.


What motivated you to start running?
I can’t remember my first run, but I love getting up early, breathing in the fresh air and getting my heart rate up. I know my body really appreciates it!


How do you fit running into your busy life?
I run in the early morning when most people are asleep. I only run twice a week, as I also swim and cycle.


Who do you train with?
Either my wife, Lindie (she is a great runner), or ‘Benjy’s running group’, a really lekker group of guys who meet at Melrose Arch in Johannesburg in the morning.


What races have you done?
Quite a few. I ran Comrades in 2001 – what an unbelievable experience, but once was enough! I have also run some interesting marathons (London and Chicago), and I did Two Oceans once. Right now I am running half marathons, my favourite distance. I absolutely love the Two Oceans Half Marathon.


How many hours a week do you spend on the road and in the gym?
I train every day. A typical training week includes two runs per week (one 10km and one 18km) as well as one gym session with my personal trainer, Alain Sakang, who kills me! Twice a week I am on my bike for a 20km cycle up and down hills. I also swim 1-2km twice a week.


What do you see as the biggest obstacle to your running?
Nothing really. The beauty of running is that I can run anywhere, so no excuses when I travel!


How has running helped your career?
It is my form of daily meditation; it really helps me relax and keep things in perspective.


What is the best advice you have been given with regards to running?
Don’t try to do too much too soon. Think of your running career as a marathon, not a sprint.


What was your proudest moment in running?
It has to be finishing the Comrades.


Most embarrassing moment in running?
I was once given the number ‘001’ in a 21.1km race because I knew the sponsor. The spectators were all expecting me to win! They must have been so disappointed…


The thing I love most about running is…
The feeling I get after a run – ready to take on the world!


After a run the first thing I like to do is…
Have a shower… for the sake of my family.


My greatest ambition is to…
Run 10km in a time under my age… I am 40 now, so I have work to do!


I don’t enjoy being beaten by…
My friend, Eric Meniere, who trains half as much as I do but always beats me.


I enjoy training most with…
My friend, Rowan Williams. He is an outstanding athlete and we always have a good chat on our runs.


Who are your running role models?
Bruce Fordyce. You just have to try and run 1km as fast as he used to run 87km and you realise what an incredible athlete he is.


What is your favourite place to run?
In the Knysna Forest.


What is your favourite meal after a run or big race?
A big bowl of muesli, fresh fruit, nuts, honey and Greek yoghurt.


I could not go running without my…
Shoes! I have not gotten into all the gadgets yet; I don’t even run with a watch!


What would you say to someone who says that they don’t have time to start running?
You need to devote half an hour a day.


Best times in various distances
5km  19min
10km  43min
21.1km 97min
42.2km Sub-4 hours
Comrades Sub-11 hours (just!) What’s the rush?


Favourite quote
Successful people fail more often.


What inspires you?
Ordinary people doing extraordinary things.


Life motto?
I try my best to focus on the destination but to enjoy the scenery along the way.

Doing the Full Monty

Playing with Speed

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We all want to get faster and stronger, so that our race or time trial times will come down. And the way to do that is by building speed work into our training programmes. To improve your pace, try these eight drills/workouts. Some of these speed strategies are easy drills, while others are full-blown workouts. All are simple – and all are effective.


1 Fast Feet
Jog to warm up for ten minutes, then pretend that you’re running over hot coals for 50 metres. To keep from searing your soles, you must lift each foot as fast as you can. This forces you onto your forefeet, the way sprinters run – which greatly reduces your time on the ground (i.e. you don’t go through your normal heel-to-toe transition). This drill is derived from studies that show you need to do two things to become faster: increase the force you apply to the ground, and decrease the time your feet are on the ground. Do four to six reps, walking to recover after each.


2 Two-Speed Tap
After 3km of relaxed running, run ten footfalls faster than your normal pace (count each time your right foot hits the ground), then do ten very slow steps followed by 20-20, 30-30, and so on up to 60-60, then reverse it back down to ten-ten – or just go straight through to 100-100. Depending on your fitness level, you can adjust the speed of the fast and slow portions, or both.


3 Fatigued Speed
A good way to increase your strength and speed is to do a workout that makes you run faster when you’re already somewhat fatigued, so run 12km at your normal pace until you have about 3km left. Then kick the pace up until you’re moving faster and breathing harder (think pleasantly uncomfortable) for one minute followed by one minute (more if you need it) of slow jogging. Alternate like this the rest of the way.


4 Hidden Speed Work
Hill training increases the concentration of aerobic enzymes in the quads, leading to heightened power and knee lift while accelerating each leg forward more quickly, which improves your speed. So, between a 3km warm-up and 3km cool-down, find a moderate incline of 50 to 75 metres and, working your arms vigorously, run forcefully (but not sprinting) up it six to eight times, then jog (or walk) slowly down.


5 Block Party
In your city, neighbourhood or office park, use blocks as your ‘track’. You can go around the block or do an out-and-back. Start at a slow pace for up to 20 steps, then gradually increase the pace for 20 to 50 steps, then run at race pace (but not flat-out) for one full block. Start with two or three speed segments and build up to six. Walk for one or two minutes between each faster section.


6 Pole to Pole
You can use regularly spaced lamp poles (or telephone poles) to create varying lengths of speed segments. On each segment, for example a three-pole section of about 100 metres, gradually pick up the pace until you’re running fast but not flat-out. For the last 20 steps, hold the pace, but focus on relaxing your body and allowing momentum to take over. Walk or jog for half the distance of your repeat, then spot your next landmark and take off again. Continue for a total of ten to 15 minutes, before running an easy five to ten minutes to cool down.


7 Slog Breakers
Many runners get into the habit of running the same pace every day for months on end. Here’s how to overcome this tendency: Run five to ten kays and after a few kays, take off at faster-than-5km pace for 20 to 30 seconds. Repeat every two minutes for the rest of your run. This workout improves speed and running efficiency, yet you end the session feeling no more tired than if you had done the whole run at a single, easy pace.


8 Going Downhill
This one’s short and sweet, and it’s called ’overspeed‘ training. After warming up, find a gently sloping 100-metre downhill, ideally on grass or gravel. Jog to the top, then run down it. Fast. Repeat four to six times, jogging back up between repeats, then cool down afterwards. This will do wonders for your leg turnover.


Stay Loose
When doing speed workouts or drills, focus on keeping your upper body relaxed. Be sure to stride smoothly and keep your hips, hands, arms, shoulders and jaw loose and relaxed. Many runners think that running faster means running ‘harder’ and unconsciously develop tension in their bodies, but relaxed is faster because you’re not fighting yourself.


 

Target Ironman

Have Your SAY

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We receive many great letters from our readers and love sharing them with you. To send us a letter, go to www.modernathlete.co.za and click on the Become a Contributor link. (Note that some letters have been shortened due to space limitations.)



Races and Dates
I’m in the North West Province and would like to know where I could get info (dates) for races here and in Gauteng for the next few months. We are trying to get our kids fit and we got a 5km run programme on SuperSport’s Let’s Play website. Now I’m all excited. I’ve never run before! I would love to hear from you. I really like and enjoy your publication. Good fuel for me. – JOANNE, VIA E-MAIL


Ed’s Reply: We love hearing about new converts to running, because it is hands down the best way to get fit and maintain good health. Even better is hearing about parents and teachers motivating kids to exercise, because child obesity is a major concern in these times. What with junk food, video games, cell phones and the general lack of safety at sports and recreational areas, kids just aren’t as sporty and active as in previous years, so getting them active is important to address the obesity problem.


As for race dates, you will find a listing of race dates according to province in every edition of this mag, plus you can visit our website at www.modernathlete.co.za for more details on each of these events.


Another Golden Oldie
I picked up a copy of your October magazine and read with interest your cover article on the Timeless Warriors. Seems to me you could follow this article up with another timeless warrior who was a very popular figure at Gauteng road races. My dad, Vic Keeling, ran for the Golden Reef Road Running Club from its inception in 1978 until March this year, when he moved to a retirement village in the Cape, and he has now joined the Fish Hoek Athletic Club. Coincidentally, you have a picture of him on page 40 of that edition, with the club review article on RAC.


He started running at age 47 in 1975 and is still going at the age of 81, albeit he has slowed down. During his years of running he meticulously kept a handwritten running race diary. During this 33-year period he ran and officially finished 1 018 road races, which included 241 races of a marathon distance and more. He ran and finished 17 hundred-milers – seven Washies and ten Golden Reefs – together with 17 Comrades. His record does not include races he could not finish within the time limit, which included five Comrades. His last race in Gauteng was his 32nd RAC 32km in November 2008, which he ran at 80 years old.


Looking through the spreadsheet table and graphs of his races makes for fascinating reading for anybody who enjoys numbers. For example, in 1994, aged 66, he ran 52 races. The 1 018 races amounted to 29 097km. He also finished well over 1 000 time trials with the club, after which he stopped counting. – BRIAN KEELING, JOHANNESBURG


Ed’s Reply: We’re always looking for stories about great South African runners, be they elites or back of the pack runners, so please send us your article and pics. All readers are invited to send us stories or ideas for features or interviews – go to www.modernathlete.co.za and click on the Become a Contributor link.


Fresh Air
Thanks for the great mag. It brings a breath of fresh air to the running community. I hope it goes from strength to strength (and a great editor too). – SIKHUMBUZO MADI, DIEPKLOOF ATHLETIC CLUB, SOWETO


Ed’s Reply: Thanks for the kind words, makes putting this mag together all the more enjoyable! (And no, I didn’t pay Sikhumbuzo for the last part of that message… but the cheque’s in the mail anyway.)



Slowly Does It
I must commend you on your outstanding magazine. I would like to tell you how much I enjoy all your articles – they are truly motivating! I always read about the great athletes that you write about and take inspiration from them as a beginner runner, but I am so slow that the walkers overtake me at the Run/Walk for Life club! – ISABEL BEKKER, JOHANNESBURG


Ed’s Reply: Isabel was featured in our January edition, in the My 2010 Dream feature, and we just want to tell her that it doesn’t matter who overtakes her or who goes faster than her; what matters is that she is still getting out there and running. Each of us has our own goals and targets as a modern athlete, and getting there is what counts, not how fast we get there.


Quick Praise
I must say your magazine really adds value to running in general – it is awesome. – STEPHEN LIGHT, REGENT HARRIERS CO-ORDINATOR, DURBAN


I’m currently reading your latest magazine. It is excellent! – KAREN ERVENS, CAPE TOWN


I am a huge fan of your magazine, so it’s a big honour to be interviewed for it. – LIEZEL VAN DER WESTHUIZEN, TV AND RADIO PRESENTER, JOHANNESBURG


Ed’s Reply: We love the positive energy that our mag is generating in the running community, so keep the feedback coming, folks. But also let us know if you have ideas for making the mag even better – we’re always open to requests and suggestions.

Running with Diabetes

Running into the Night – Ottosdal Nite Marathon

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The Ottosdal Nite Marathon is a race with a difference; it is the only marathon run at night in South Africa and it has a farm atmosphere of note. Over the last couple of years the race has grown in numbers due to excellent organisation as well as the attraction it holds for runners who are keen to try something different. Jaffer Khan, a runner from Lenasia Athletic Club, shares his experience with Modern Athlete.


Our first thought when we heard about the Ottosdal Marathon was, ‘Where is Ottosdal?’ For those who don’t know, it is about 250km from Johannesburg. As we drove from Lenasia, south of Johannesburg, to the little town of Ottosdal we could feel the temperature rise. By the time we reached our destination it was over 30˚C – and it was already 5pm! Considering that we were about to tackle a marathon, we realised it was going to be a mean feat.


The race started at 5:30pm on the most beautiful, hot summer’s evening in this little known ‘boere dorpie’. At the start of the race the excitement was palpable, as we all knew this would be a unique running experience. Most of us are so used to starting marathons at 6am in the morning and finishing in the heat of the day. This is the only marathon in South Africa that is run at night and the cut-off is 11:30pm, which is probably way past many people’s bedtime.


The farmlands provided good scenery away from the usual concrete jungle that many of us are so used to. I even joked with my running partners that the fresh air was making me light-headed because my lungs were not accustomed to it.


As darkness set in we had to rely on lanterns to guide us on the journey ahead. The lanterns were spaced a few metres apart all the way to the finish. As there were no streetlights, it was an experience to behold. While running, it felt like I was fighting it out with the elements. It was just me and my Lord, and I was praying to Him to help me through the difficult patches.


The darkness was so intense that we did not know whether we were running uphill or downhill. This made my mind play tricks on my body and I had to talk to myself to focus all the way. By 10pm I was tired and wondering what I was doing there. In the pitch dark of the night sky I saw millions upon millions of stars in a narrow band just above my head, shining as if to salute me. I would never experience that in Johannesburg. For the rest of the race I never doubted that I wanted to be anywhere else but right there in Ottosdal, running the night marathon. And as we reached the finish line I knew that, with God’s will, I will definitely return for next year’s Ottosdal Nite Marathon.


I have been running for more than 21 years and have completed over 50 marathons and ultras. In the weeks leading up to this race my friends and I had been training consistently. Every morning we dragged ourselves out of bed and onto the road at 5:30am. Why did we do it? Probably because we can, because it is there, because we like to push the limits and because we enjoy ourselves and have great fun in the process. At the end of the day when it is all over, we have the satisfaction of knowing: mission accomplished.