Author: Modern Athlete

Under-23 All Africa and under-23 SA Triathlon Champion

Club:            BSG
Age:            20
Achievements:        2009: U23 Elite All Africa Champion, U23 Elite SA Champion; 2008: Junior Elite All  Africa Champion

“He is one of South Africa’s most talented triathletes.” Those were the words of Triathlon SA High Performance Manager Emma Swanwick after having watched Wikus Weber in a few races towards the end of 2009 and after a battery of tests at the High Performance Centre in Pretoria in January.

Known as Fluffy in triathlon circles, Wikus grew up in Boksburg and is now studying Sport Science at the University of Pretoria. He lives and trains at the High Performance Centre with the aim of becoming a full-time professional and Olympic triathlete. “My main sports at school were cross-country and swimming. I was always up for a challenge and decided to combine my sports. My first taste of triathlon was at the age of 13 when I won the Central & Northern Gauteng Triathlon. From that day on I was hooked,” says Wikus.

Like most top triathletes in the country, Wikus has set his sights on the South African Championships on 21 March. “The South African Championships are important as they are part of the selection criteria for the High Performance Group.” He is also looking to book his place on the team going to the World Student Games in Valencia, Spain in May.

Wikus says his other big goal for 2010 is to build up his International Triathlon Union (ITU) points. “I want to do a number of World Cup races so I can amass points to build up my ITU ranking and then in 2011 hit the World Championship Series.” In June and July he will also be racing in the French League. “I would have loved to have raced the whole French League, but it is so difficult to get a spot that for me to be able to race in two races is a huge achievement.”

Wikus says his favourite discipline is running, even though he finds it the hardest. “My main focus now is to improve my swimming and running; swimming because I need to stay with the front bunch, and running because I need to cut down at least four minutes on my 10km time. But I am young and there is still a lot of time ahead of me. My most important focus now is to enjoy the sport.”

It was 1959 when a bunch of restless soccer players from Savages Soccer Club in Durban got together and decided to exchange their soccer boots for running shoes to stay fit in the off-season. One year later and one Comrades Marathon wiser they were hooked on running and Savages Athletic Club was born. Over the years the club has not only produced top runners, but also left its mark on running in KwaZulu-Natal, and this year Savages celebrates its 50th Golden Jubilee.

It was 1959 when a bunch of restless soccer players from Savages Soccer Club in Durban got together and decided to exchange their soccer boots for running shoes to stay fit in the off-season. One year later and one Comrades Marathon wiser they were hooked on running and Savages Athletic Club was born. Over the years the club has not only produced top runners, but also left its mark on running in KwaZulu-Natal, and this year Savages celebrates its 50th Golden Jubilee.

There are not many of our country’s ‘older’ running clubs around in which the founding members are still actively involved after 50 years, running weekly time trials and having drinks in the clubhouse pub. Kenny Craig, who is one of only two runners with 40 consecutive Comrades Marathons to their name, is one such member. For half a century his loyalty has stayed with Savages, and he has a real passion for the club.

“It was 1959. We were all playing soccer when, at the close of the season, I said to the blokes, ‘I have lived in Durban all my life and I always had this ambition to run Comrades.’ We were soon on our way to our first Comrades. It turned out to be the longest in the history of the race, about 91km! I finished in 8:46. And so we decided to start our own club. We went to Durban Athletic Club for advice on a constitution. They urged us to join their club because they felt Durban was not big enough for too many running clubs. But we were adamant to form our own club. And look where we are today,” says Kenny.

THE GOOD OLD DAYS
Kenny’s three co-founders were Joe Knowles, J Finlay and Arthur Simpson. In 1960, the year the club was born, the member count was a modest 11. The numbers steadily grew and within 25 years of starting the club, the membership reached 1 000. At one stage Savages was the biggest club in South Africa, says Kevin Bradfield, a current committee member.

Over the years the club has produced its fair share of top runners. Within two years of its establishment the club achieved its first Comrades success, winning the Arthur Newton Shield for the second placed team, and in 1965 won the Gunga Din Trophy for the first placed team. The winning quartet was made up of Manie Kuhn, Fritz Madel, Clive Crawley and Kenny. Savages went on to win the Gunga Din a further eight times, and the Arthur Newton Shield a further three times. The club’s first individual gold medals arrived in 1963, earned by Fritz, Manie, Clive and Ted Craig. (Clive and Kenny are two of only four runners to complete the Comrades 40 or more times, with Clive second on the list with 42 medals and Kenny joint third on 40.)

HISTORIC MOMENTS
One of the most memorable Savages moments came in 1967 when Manie Kuhn beat Tommy Malone by one second, which remains the closest Comrades finish in the history of the race. No one will ever forget the drama at the finishing line when 1966 winner, Tommy, stumbled and fell inches from the tape. He struggled to rise and as he got to his knees, Manie broke the tape! Manie and Savages Athletic Club will forever be remembered for this historic moment.

Manie’s victory was followed by another by Dave Bagshaw, who claimed a hat trick of Comrades wins in 1969, 1970 and 1971. By then Savages runners proudly had their names on numerous Comrades trophies and shields. In 1969 Dave, Roland Davey and Dave Box also became the London to Brighton winning team.

In 1969 a women’s section was started, and Meryl Hancock, South African cross-country champion in 1968 and 1969 and a member of the women’s European touring cross-country team, brought honour to the club in her short period as a member.

FAMOUS SAVAGES FACES
•    Tilda Tearle won the Comrades Marathon in 1993.
•    Blanche Moila made history when she became the first black female athlete to win Springbok Colours.
•    Grace de Oliveira and her husband Eloi were both Savages members for many years. Grace is a seven-time top ten Comrades finisher and often wins team prizes with her husband. Both now belong to Boxer Superstores Athletic Club but are still often seen at the Savages time trials.
•    The club has produced its fair share of golden oldies with bags full of Comrades medals: besides Clive (42 medals) and Kenny (40), Dave Williams has run 36 and is aiming for his 37th this year. Dave is also the runner who dramatically helped a Fit 2000 member over the line seconds before the cut-off at Comrades 2007, finishing in 11:59:36.
•    Another well-known member is Boysie van Staden, the first runner to obtain all the Comrades medals from bronze to gold.

SOCIAL SCENE
When you go to Savages club, it’s like visiting family, but don’t think the members are not competitive! Club members often finish on the podium at different KZN races.

After time trials on Tuesday nights, members gather around the pub for a few cold ones and a braai. Members bring their own meat and whatever else they want to eat. One constant on the menu is a very special bread, baked by one of the club members who chooses to keep the recipe secret! On Thursday nights runners gather at the clubhouse for a 10-13km run before they share running stories at the pub.

One of the social highlights takes place in December when members participate in the annual Pub to Pub run. They start at the clubhouse and run a circular route through Morningside, stopping at various pubs to enjoy the finest lagers. Also, an annual Christmas dinner is held. Then in January it’s back to serious training and the club provides an extensive Comrades training programme to its members. They also focus on cross-country and track running where possible, Kevin adds.

TEAM SPIRIT
When it comes to team spirit it seems Savages leads the way. Their neighbouring club, Westville Athletics Club, hosts a popular annual 15km Christmas run, sponsored by Illovo Sugar. For this ‘race’ the Savages members throw all their hopes of PBs out the window and join in on a day of fun and festivities. Each year a specific theme is chosen, normally in the form of some sort of vehicle that needs to be pushed or pulled with Santa Claus as the driver. Savages has won the trophy for the best club bus on ten occasions.

TIME TRIALS
The Savages Five-Miler, the first to be run in Durban, was started early in 1965 by Gerry Treloar, Dick Morton and Manie Kuhn. These stalwarts were soon joined by other enthusiasts and for the next 13 or 14 years, a group of up to 50 runners met every Tuesday at King’s Park. Over the years the Five-Miler changed to a 4km and 8km time trial route run every Tuesday at 17:30 from the Savages clubhouse.

Over and above the traditional time trials, Savages is also a member of the Time Trial League. This is a competition amongst eight clubs, and members are encouraged to participate as scoring works on a system where it is participation, not only placing, that counts.

50th GOLDEN JUBILEE CELEBRATIONS
Savages has always been big on celebrations; some club members still remember the club’s tenth anniversary many years ago; a five-course dinner was served at a dinner/dance at the old Harcourt Hotel at Brighton Beach. The charge per person was a mere R2.50!

The year 2010 is no different and the members of Savages plan to celebrate in style:
•    6 March 2010 @ 18:00
This is the actual founding day of the club. A cocktail evening at the club will be held where old friends can meet to share stories of the past and tell the young ones how it was done. There will be a cash bar and snacks will be provided.
•    16 May 2010
    Savages host their annual 10/21.1km race under the brand of The Savages Golden Jubilee Challenge. The race will start at the Cyril Geoghegan Cycle Stadium and the route makes its way through the scenic beachfront and surrounding suburbs.
•    15 June @ 19:00
        A black tie evening will be held at the Royal Durban Golf Club. Tickets go on sale from 6 March. Some interesting club historians will share their stories on how Savages has excelled over the years.

CLUB CONTACT DETAILS
Clubhouse: Cyril Geoghegan Cycle Stadium, Goble Road, Durban
Contact person: Kevin Bradfield  |  Tel: 078 281 6981  
E-mail: [email protected]
Website: www.savagesac.co.za

I am 42 and have type II diabetes. I joined a gym, as I know exercise is important to control blood glucose levels, and in the process I started to enjoy running on the treadmill, eventually venturing out on the road. I need advice on what, when, how much and how often I should eat before/during/after a run. At this stage I do not run more than 5km, but would eventually love to run a half marathon. – HANS HAVENGA, BENONIEXPERT

ANSWER
Running can be a very effective tool to help manage your sugar levels. For me to give you the best advice, I need more specific details such as the times of your runs, current sugar control, medication used, weight, daily activity levels, etc. In general though, if your blood sugar levels are well-controlled, you would apply the same principles a non-diabetic athlete would. (If you are on glucophage, you have even less worry that your sugar levels will fall too low.)

For example, if you are only running for 30 minutes, you generally would not need to worry too much about eating before or during a run. A nutritious low-GI snack or meal (depending on the time of day) would be a good idea afterwards, as you will need to replenish glycogen stores for your run the next day. If you are running for about 90 minutes, you may want to think about eating something before you start. The ideal snack or meal has a low to intermediate GI, to supply a slow but constant release of energy throughout the run. Again, you probably need a small snack immediately after the run to help maximise muscle recovery and to refuel your glycogen stores. For longer runs such as 21km, you should introduce small amounts of high-GI carbs (which supply a quick source of energy) in intervals throughout your run.

For detailed information, I recommend that you consult a dietician.

Modern Athlete Expert – CHRISTINE PETERS
Dietician at Sunninghill Medical Centre, Johannesburg. Member of Morningside Country Club with eight years running experience, including two finishes in the Two Oceans Marathon.

When I’m racing, I always get a sharp pain just under my breast. I try to avoid any liquids before the race and for the first few kilometres. The pain slows me down as I have to reduce my pace. I sometimes take deep breaths in and out to ease the pain, which helps for a while. What should I do? – NDANGANENI MUDAU, NEDBANK RUNNING CLUB, JOHANNESBURG

EXPERT ANSWER
A stitch is an intense stabbing pain under the lower edge of the ribcage that occurs while exercising. It is due to a cramp in the diaphragm, the large muscle that separates the abdominal and chest cavities. The inner organs of the abdominal cavity hang from several flimsy ligaments that are fixed to the diaphragm. These inner organs, the liver, spleen, stomach, small intestines and colon, weigh several kilograms and the impact of every step causes them to pull on the diaphragm. This continuous up and down movement and the stress on the diaphragm may cause a cramp (stitch).

About 65-75% of stitches occur on the right side of the body, because the liver, by far the heaviest of the abdominal organs, is located on the right. As one breathes out, the diaphragm moves up to force air out of the lungs. Therefore, exhaling as the right foot hits the ground exerts greater force on the liver – and the diaphragm.

The most commonly recommended treatments are related to changing your breathing pattern: if the pain is on the right side, make sure you exhale as the left foot hits the ground and inhale when the right foot hits. Or reduce the frequency of breathing by inhaling for four steps and exhaling for three. Another common treatment is to increase the strength of the diaphragm and improve oxygenation by learning how to belly breathe while running. Belly breathing involves breathing in deeply while simultaneously pushing your stomach out like a balloon. As you breathe out, your stomach should sink in.

Other treatment suggestions include:
•    Stopping and lying down with elevated legs
•    Pressing your fingers into the painful spot and blowing out through pursed lips
•    Cutting out fatty, high protein foods prior to exercise
•    Slowing down your pace, as fast running increases the ground reaction forces
•    Stretching by raising one arm and leaning to the opposite side
•    Relaxing your body, as stitches may occur more frequently in a tense athlete

Modern Athlete Expert – TONY HESP
Physiotherapist in Edenvale, Johannesburg. Has finished 20 Comrades, three Ironmans and two New York Marathons, plus various cycling and canoeing events. Member of Jeppe Quondam.

We tend to focus on our legs and feet as the most important body parts for our running. The lower back and core stomach muscles get a bit of attention now and then, and sometimes the upper body and arms also feature… But how often do we think about our eyes? Not often enough, because they are vitally important to our running.

While running the other day in bright sunshine, a clubmate and I were discussing sunglasses, since I was wearing a pair and he wasn’t. He mentioned that he really should get a pair of running sunglasses, as he was squinting quite badly in the glare. I replied that he needed sunglasses not only for the glare, but also to protect his eyes from all the UV radiation emitted by the sun, and that he should actually wear sunglasses every time he goes outside, not just when running.

I was told this by Dr Sherylle Calder of the Sports Science Institute of South Africa in Cape Town, when I interviewed her about vision and running. Sherylle is a world-renowned vision specialist who has worked with many top sportspeople and teams, including the 2007 Rugby World Cup-winning Springboks, to improve their reaction speed, hand-eye co-ordination and balance through visual training and exercises. Her focus is on how visual training can benefit one’s sports performance, but we also spoke about eye protection, specifically about wearing sunglasses.

ALWAYS COVER UP
Sherylle told me that, “Unfortunately, many sports participants still think that safety precautions are only necessary in extreme or contact sports, but in running, one of the most important aspects to consider is the protection of the eyes, because runners’ eyes are often exposed to bright light and UV radiation.”

She explained that there are three types of UV radiation produced by the sun – A, B and C. The ozone layer absorbs UV C radiation, so it poses no threat to us – so long as there is still an ozone layer, of course – but the A and B types penetrate the ozone and pose a threat to us when we are outdoors. “The longer your eyes are exposed to UV radiation, the greater the risk of you developing problems such as glaucoma, a condition caused by increased pressure of the fluid within the eyeball. You could also develop cataracts, which is clouding of the lenses.”

According to the experts, we should all wear sunglasses every time we go outside, which means when we run as well. The problem is that some runners don’t like running with sunglasses, because the glasses bounce, slip or worse, fog up. Most sunglasses manufacturers are aware of these problems nowadays and thus have introduced design technology and features to overcome these problems.

“The top ranges offer sunglasses with improved fit and performance, making them far more suitable for running. The frames are more durable, and many have venting systems to eliminate fogging. They also have thermogrip nose-pads, ear-pieces and temples to ensure a snugger, non-slip fit,” explains Sherylle. “Also, polycarbonate lenses are better for running. They are shatterproof, scratch-resistant and fog up less easily than glass or plastic lenses. And specialist running pairs often offer interchangeable lens options for different light conditions.”

BOTTOM LINE
My clubmate then asked the proverbial million dollar question: “So do I need to go buy expensive sunglasses that cost more than my running shoes or can I get away with a cheaper pair?” The answer, according to Sherylle, is that, “Some of the cheapest sunglasses offer adequate protection and undistorted vision. The big difference is that many of these cheaper sunglasses are not designed for running.”

So, when buying sunglasses to run with, make sure they meet all of these requirements:
1    Block out all UV A and B radiation.
2    Screen out between 75% and 90% of visible light – lenses that ‘wrap’ your face are best.
3    Fit your face comfortably and snugly, but not too closely.
4    Don’t bounce or move when you run or jump.
5    Don’t fog up when you sweat – look for anti-fogging vents or ‘flying lenses’ that are mounted with       gaps between lens and frame.
6    Don’t slip when you sweat – look for ‘sticky rubber’ on the nose-piece and ear-pieces.

And of course, they need to look good on you, too. But don’t compromise on performance and protection just to look more fashionable out on the road! You need to protect those peepers.

Blanche Moila made history in 1984 when she became the first black female athlete to be awarded Springbok Colours. Over the years she has become a sporting icon who has won more than 50 KZN road running, cross-country and track races. She has held national titles and records over various distances and has received many awards for her achievements as an athlete. These days Blanche devotes her time to the development and training of young female athletes, and her petite figure and distinct turban are still seen at many races.

It was 1981 when a shy student nurse, who was more interested in academics than sport, laced up a pair of running shoes for the first time and participated in a hospital sports day. A doctor with an eye for good runners noticed the slight figure with the economical pace and invited the young Blanche Moila to run with him. Dr Shorty Moolla was preparing for Comrades and needed a training partner.

“Those first runs were painful! After my second day on the road I was so stiff and thought, ‘Is this what running is about?’ My body was so sore I couldn’t tie my shoes or wash my back. Dr Shorty encouraged me and said it will get better. Thank goodness it did!” says Blanche, who was born in Limpopo but stayed in a boarding school in Cape Town during her high school years. These days she works as a nurse, unit manager and night staff supervisor in the Psychiatric Unit at King George V Hospital in Sydenham, Durban.

THE START OF A LIFELONG LOVE AFFAIR
Within her first year of running Blanche ran her first half marathon race in Pietermaritzburg. She surprised spectators – and herself – when she finished in third position amongst the ladies. “After the race, people said I cheated. It was because I came from nowhere and no one had ever heard of me.” These rumours were soon dispelled when Blanche stormed ahead and placed third in her second race, the Femina 10km. That day the big names in KwaZulu-Natal were racing: Colleen de Reuck and Sue van Onselen. “I finished in about 39 minutes and that was the first time people started realising I might have some talent.”

She joined Savages Athletic Club in KZN and is still a member today. Over the years she has been approached many times by commercial clubs, but her loyalty will always be with Savages, asserts Blanche.

Her third race was a 10km in Cape Town and this time Blanche had to compete against even bigger names in athletics, such as Zola Budd and Dianne Massyn. “Zola was first, Dianne second and I placed third! I beat Colleen for the first time. I ran about 35 minutes and took a huge chunk off my PB. The newspapers had my name in their headlines and I started getting noticed.”

ACHIEVEMENTS
Blanche’s list of achievements at various distances is endless; South African 10km, 15km and 21.1km champ, third at the SA Marathon Champs, SA Cross-Country champion and KZN provincial champion in most of these distances. She was also a consistent top three finisher over 15km and the marathon distance nationally until the mid-90s. She represented South Africa abroad at the International Women’s Road Relay events in Japan and South Korea, and in 1993 she represented South Africa at the World Marathon Champs in Spain.

Blanche’s favourite discipline by far is cross-country, but that did not keep her from tackling ultra distances. She has completed seven Comrades and even won a silver medal in 2005, but says she never raced it. “To me Comrades is very social. It is such an amazing race and more about the vibe. You have to run it to understand the attraction; only then will you know why anyone wants to run 89km!” explains Blanche, who will be running her eighth Comrades this year. For the past few years she has been running the race to support the Starfish Foundation, a charity that looks after children who have been orphaned or made vulnerable by AIDS.

AWARDS AND HIGHLIGHTS
One of the highlights of her career was when she was awarded the Shoprite Checkers Woman of the Year Award for Sport in 2002. “To me that was such a huge honour and very humbling,” says 53-year-old Blanche. She has received many other awards: the State President’s Award for Lifetime Achievement, the Sonja Laxton Sportmanship Award, and she was the Face of Comrades in 2004.

A huge career highlight came in 1984 when Blanche was awarded original Springbok Colours. “I do not refer to myself as the first black female athlete. I refer to myself as the first melanin-enriched female athlete to win Springbok Colours. It changed who I was. I was such an introvert when I was younger. I had my nose in the books all the time and only had two friends! Sport liberated me; it made me come alive. When I was awarded Springbok Colours, I realised I had to motivate others.”

In her beginning years of running she adorned her head with a turban, and today this is still Blanche Moila’s trademark. “A turban is a sign of respect. I adopted it years ago and found it very comfortable. It became my persona.”

GREATEST COMPETITORS
Blanche’s success came during a competitive era amongst female athletes in road running. Zola Budd, Colleen de Reuck, Helen Lucre, Tanya Peckam and later Sonja Laxton and Grace de Oliveira have been her greatest competitors over the years, says Blanche. She has built lasting friendships with many of them and today she still stays in close contact with Colleen, who lives in the USA. “I cherish these friendships. We came from an era where it was unheard of to form such close friendships over the colour barrier.”

TRAINING
At the height of her career Blanche averaged about 120km per week, concentrating on many quality sessions. A typical week looked like this:

                         AM    PM
Monday            8km    6 x 1km repeats at 3:30min/km
Tuesday            8km    
Wednesday       8km    10 x hill repeats of 150-200m long
Thursday           8km    10 x 400m repeats
Friday               Easy short run    
Saturday           Hard cross-country race    
Sunday              Race or long run of about 35km  

Nowadays she runs every morning in Sydenham where she lives. She still tries to include speed and hill work in her training programme, but at a much more relaxed pace. “I run about 90 to 100km per week, and always alone. I am a nurse and need to plan my runs around my shifts. It’s a mind thing to make it work. Some mornings I start running at 4:30. One has to make time for running.” She still participates in cross-country and tries to run a few road races per year.

“A while ago we visited a place in northern Natal where there was a lot of running talent amongst the young girls. We selected some for training camps and obviously, they first had to ask their parents. Some parents said they first had to consult their ancestors. This type of thing happens a lot in rural communities. There is so much talent out there, but unfortunately some of our traditions and norms distract from that talent,” says Blanche. She regularly appeals, especially to male black athletes, to spread the word amongst youngsters that it is acceptable and healthy to run.

MYSTERIOUS MYTHS
There are still many myths when it comes to black female athletes, especially amongst the rural black community, and it is these perceptions that she is trying to change, says Blanche. Some of these myths include:
•    If you run, you will not be able to conceive.
•    Running is not feminine and you will become very masculine.
•    The ligaments in your breasts will snap and make them droop.
•    Running slows the development of female reproductive organs.

GIVING BACK
These days Blanche is very much involved in motivational speaking at various schools and she also heads an anti-drug campaign. “I try to remind young people there is no quick fix. If you want a high, you must run. You must go out there and get a natural high!” She has received tremendous support from the community: Beshet High School in Sydenham, where Blanche regularly speaks, named one of their school houses after Blanche, while another school has named a floating trophy after her. “This motivates me because I would love to see youngsters achieve so much more than me.”

Blanche also enjoys being involved in the administrative side of running, currently serving on the Interim Board of Athletics South Africa and often acting as team manager and accompanying athletic teams abroad. From time to time she is also a commentator on Radio 2000. “I want to give back on different levels because I got so much from sport.”