Moloney’s Memories

Find your way around GPS

These days many of us use GPS navigation units in our cars, and many runners and walkers wear GPS wrist units that tell them the distance they’ve run and their average pace. Now most of us only know the bare basics of the technology and history of GPS, so Modern Athlete did a bit of research.


The Global Positioning System (GPS) is a satellite-based navigation system launched in 1978 by the United States Department of Defence. It was originally intended for military use only, such as pinpointing targets for missile strikes or search and rescue locations for downed pilots, but in the 1980s the US government opened the system to civilian use.


Today GPS is widely used to aid ground, sea and aerial navigation, for map-making, land surveying, scientific use, tracking and surveillance, and outdoor sports and hobbies. However, us Modern Athletes are most interested in two specific uses: keeping track of our distance, speed and route when we run or walk, and finding the start venue of our next race!


HOW IT WORKS
GPS is made up of a network of 32 satellites in six orbital planes around the Earth. They make two complete orbits of the Earth each day, at an altitude of approximately 20 200km and a speed of roughly 12 250km/h. Their orbits are arranged so that at least six satellites are always within line of sight from any point on Earth’s surface, with up to ten being visible at ‘peak’ times.


The satellites transmit radio signals that a GPS receiver – the unit in a car or a runner’s wrist unit – uses to calculate the user’s exact location. Basically, the GPS receiver compares the time a signal was transmitted to the time it was received – the difference tells the GPS receiver how far away the satellite is. A GPS receiver must lock on to the signal of at least three satellites to calculate a 2D position (latitude and longitude) and track the user’s movement. With four or more satellites in view, the receiver can determine the user’s 3D position (latitude, longitude and altitude). Once the user’s position has been
determined, the GPS unit can start calculating distance from starting point, speed, pace, direction and more.


GPS works in any weather conditions, anywhere in the world, 24 hours a day. The signals pass through clouds, glass and plastic, but will not go through most solid objects. Buildings, mountains or sometimes even dense foliage can therefore block or slow down signal reception, and GPS units usually don’t work indoors, underwater or underground. That said, modern receivers are accurate to within a few metres thanks to their multi-channel technology that allows them to maintain strong locks on numerous satellites at the same time.


ON THE RUN
Using a GPS unit provides an integrated training and monitoring system that allows you to track your distance and pace, and thus get the most out of your training as well as aid your racing. Some of the basic benefits for runners and walkers include:



  • Accurate distance: Many runners follow training programmes ahead of a goal race, but are never sure of the exact distance they’ve run – unless they run the same measured route day after day, which can become boring and un-stimulating. A GPS unit allows you to keep track of your run and make sure you do the right distance for your training programme.
  • Average pace: Some training programmes call for an average pace to be run, either to maximise the effect of your programme, or to get you race-ready by practising the pace you will be running on race day. Also, setting your GPS unit to display average pace is an invaluable aid when going for a specific time in a race or time trial, as you don’t have to do mental calculations at each kay marker, just stick to your target pace, and you get onto your target pace right from the start of the run – particularly useful if you’re a pacesetter!

Some advanced units even tell you your altitude and let you view your route afterwards on Google Earth, or through downloadable maps and altitude profi les on your PC – and if you get lost during your run, they will help you find your way home again!



GPS VERSUS THE REST
Athletes often ask how GPS compares to other devices that measure pace or distance.



  • A pedometer uses a spring-loaded weight inside a small device worn on your belt to detect the shaking motion of your body as you take a step. They’re inexpensive but less accurate than other types of devices. Their features tend to be very basic.
  • Foot pod systems use an accelerometer inside a pod that’s attached to your shoe to detect and
    measure the motion of your foot. They work quite well once calibrated to your stride, but tend to
    lack more sophisticated features available with GPS. Where they do stand out above GPS units,
    however, is for people who run in areas where the sky is completely blocked by heavy tree cover or tall buildings.
  • GPS units use triangulated signals from satellites to monitor your position and calculate pace and
    distance. Modern units are highly accurate – if you run where the unit can receive strong signals from the orbiting satellites.

Any Excuse for a Race!

Running on Memory

Every now and again we hear a fellow runner talking about running the coming weekend’s race on ‘muscle memory’, especially when it comes to marathons or beyond, because they haven’t been able to train as much as they wanted to. But what exactly is running on memory, and is it even possible?


When we train, many things happen in the body that enable us to run further and faster as our training progresses.



  • One of the primary and earliest of the training responses is an increase in the number of mitochondria in the muscle, the structures within the muscle that are the ’power stations‘ of the muscle and responsible for energy production.
  • There is also an increase in the capacity to use fat as a fuel, due to an increase in various enzymes in the muscles as a result of training.

One of the effects of these changes is that the muscles of trained runners use muscle glycogen, the store of carbohydrate in the muscle, more slowly. This is important because delaying depletion of muscle glycogen delays the onset of fatigue. For example, one of the contributing factors to the extreme tiredness one feels around the 35km mark of a marathon is that the muscles become low in this source
of energy.


An additional effect of training, again due to changes in the enzyme levels in the muscles, is that muscle glycogen stores at rest become higher, by about 50%. Thus the size of the ‘fuel tank’ is increased.


BUT WHEN WE STOP…
When we stop training, all these beneficial changes gradually revert to normal. However, it is not clear just how quickly this happens. We know that the reversion back to sedentary levels can occur quite quickly, but that the longer one has been training, the longer this process takes. We do not have any research information for the timecourse back to the untrained state in runners – or other sports people, for that matter – who have been training for many years.


If at least some running has been maintained, it is likely that the loss of the training-induced adaptations may be quite slow. Some of these changes back towards the untrained state will occur faster than others. Nevertheless, when an experienced runner talks of running on memory, some of the training adaptations
that occurred at the muscular level during previous training, and that have not yet reverted back to the untrained level, will help get the runner through the race.


MUSCLE FIBRE CHANGES
Besides the changes discussed above, there are a number of other training-induced changes that will persist for some time after hard training has stopped, and will put the runner in a better position to complete a marathon than someone who has never trained. One of these involves possible muscle fibre changes.


Although there is little evidence for major changes in muscle fibre type as a result of training, it appears that there may be enhancement in muscle contraction (contractility) and improved resistance to fatigue. In part, this may be related to the significant increase in the number of blood capillaries surrounding each
muscle fibre, which allows for an increase in the ability to transport oxygen and fuel to the muscle cells when needed.


RUNNING EFFICIENCY
At any given submaximal (below maximum) running speed, the amount of oxygen used is termed the submax VO2 and is referred to as running effi ciency or economy. Running economy (VO2) at any given speed may be higher or lower than average, but having an improved economy (lower submax VO2) is what is hoped for.


Now, running economy tends to improve after years of endurance training. As a consequence of the lowered submax VO2, the percentage of VO2 max at any given running speed is reduced after training. Since the perception of effort is related to the percentage of max, this reduces the perception of effort
at any particular running speed, which in turn results in it being possible to run for longer at any given speed after training than before training.



Although specific research evidence is lacking, it is likely that the improvement in running economy persists for some time after training has been greatly reduced. This of course would contribute to the physiology that allows us to ‘run on memory’.


MEMORIES…
Running on memory is therefore not only possible, but can be explained by some of the physiological
changes that occur as a result of slowing down and returning to an untrained state. Although some of
the initial ‘losses’ are quite rapid after three weeks of no training, subsequent rate of loss may be
considerably slower, particularly in runners who have been training for many years and if at least some
training is being continued.


This differs from tapering. In the case of tapering prior to an important race, while running is reduced,
key sessions are maintained which allows the muscle to recover from fatigue of training, without
de-training occuring.





Andrew N. Bosch, PhD – Modern Athlete Expert


Associate Professor
University of Cape Town/MRC Research Unit for Exercise Science and Sports Medicine
Sports Science Institute of South Africa

Through a newcomer’s eyes

Discovering my lifelong passion

Between stressful jobs and trying to spend quality time with the family, exercise is often the fi rst 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 fi nd out how they manage to fit sport into their hectic schedules. This month we chat to Adrian Gore, founder and Chief Executive Officer of Discovery.


What is your background and how did you get involved in Discovery?
I graduated from the University of the Witwatersrand (Wits) with a BSc honours degree in Actuarial Science. In 1990 I was admitted as a Fellow of the Actuaries (Edinburgh). I started with Liberty Life, where I worked for six years, heading up product development. I left Liberty in 1992 to start up Discovery Health. In the 17 years since launch, Discovery has diversifi ed its operations into the areas of life assurance, investments, financial services and wellness. Today, Discovery’s total revenue is close to R30 billion per annum. Worldwide, the group covers almost 2.5 million lives.


What is your greatest moment in business?
I have been remarkably lucky and privileged up to now. I have had a very good career; the start of Discovery obviously stands out. I am very passionate about the brand because it has the ability to greatly impact society.


How long have you been running?
I started running when I was 11 years old. I am now 45. At school I played a lot of sport, but a friend and I used to run a 5km route around Sandton. It was a killer! Through my high school years, I spent a lot of time racing motocross, but kept on jogging after school. At university I started running marathons. Running wasn’t very popular in those days – most people were into aerobics.


How do you fit running into your busy life?
Running is a central part of my life. I don’t function properly without it. Whenever I get a chance to run, I do. Because of my schedule, it is very hard to run during the week, but every morning I run 30 times up and down the stairs of my house. It takes me about eight minutes and it is a brutal workout! It really gets my heart rate up. Afterwards, I do some push-ups and sit-ups. I also try to run on my treadmill at home, even if I come home at 10pm. I travel extensively, but even then I run up and down stairs. When I am at a hotel I find the fire escape and hit those stairs, even if I get there at 12am. At the office in  Sandton it’s no different; many times after a tough meeting you will find me running up and down the stairs. On weekends, I try to do a 10km and 15km run.


Describe a typical day in your life.
I start at 5:30 catching up on emails. Then it’s time for my stairs workout before I get ready for the day. I take the kids to school and I am at the office by 8:00. A typical day is anything between 12 and 14 hours long and a typical week between 60 and 70 hours.


What do you see as the biggest obstacle to your running?
Time!


Who do you run with?
I have a good friend, Dan Wolov, who I run with on weekends. Dan and I have been mates since Grade 1 when we were five  years old. We talk so much nonsense when we run; it’s a fantastic experience. I like to run fast and not just jog. My average speed is about 4min/km. The weird thing is with time I have not really slowed down. I believe running gives me longevity.


Do you regularly run road races?
No. I belong to the Discovery Running Club and I have done a few marathons, but I don’t run regular road races. I have run the City2City and the former Johannesburg Marathon. When I travel overseas, I love to run some of the international city marathons.


Which international races have you run?
I ran the New York, London and Berlin Marathons. It is a pity so few South Africans get the  opportunity to run these marathons. It is not just about the race; it’s about the whole experience, arriving in a different country with the whole city fi red up to put on a spectacular event. There are beautiful runs in South Africa as well. The Soweto Marathon and the New York Marathon were run on the same day last year. The irony is that a lot of international runners would have much rather run the Soweto Marathon.


What is the nicest place you have ever run in?
Internationally it must be the island of Capri in Italy. It is a very small island and there is a pathway up stairs through a village to the other side of the island. It’s about a 10km run. What a magical experience running there while listening to classical music on my iPod. My favourite local run is a 15km route through the northern suburbs and halfway we stop for coffee.


Has running influenced your career and work ethic?
Yes and no. I have run my whole life, so I don’t know who I am without it. Running has been part of my life since childhood; therefore the discipline of it is reflected in my work.


Why do you enjoy running so much?
When I run, I am totally disconnected from things such as cell phones and the internet. No one can get hold of me. I am on my own or with a friend, with very little interference from the outside world. It is fantastic. And Johannesburg is such a great place to run in, especially with our weather. I also love the feeling of freedom when I run and the feeling of achievement when I finish.


What is the best and worst advice you have been given with regards to running?
I read a lot of Prof. Tim Noakes’ articles and books. I know him well and he has given me some good advice on the socalled governor theory, which states that the fatigue you feel is psychological. Your brain controls how you feel and the pain you sometimes feel can be controlled by a strong mind. That has given me a different perspective on running. Because I don’t really run races, I don’t mingle much with the running community, so I haven’t received a lot of good or bad advice.


After a morning run the fi rst thing I like to do is…
Ideally jump in the pool and relax.


My greatest ambition in running is…
I ran a 3:25 marathon years ago, but these days I would love to just run a sub-3:30 marathon.  Unfortunately, injuries just don’t allow me to run further than 21km before hurting. So when I do run marathons, I usually hobble the last few kilometres. A half marathon is the perfect distance for me. I take my hat off to those people who run Comrades. For me it is just too far, but I would love to still run the Boston and Chicago Marathons. That would be worth the pain and effort.


Are you competitive?
I don’t care at all who beats me! When I run a marathon, there are a thousand people behind me and a thousand more in front of me and it doesn’t matter. In business I have to be organised and aim to be at my best all the time. In running I get a kick out of knowing there is no pressure at all.


Who are your running role models?
I don’t really have any, but at university it was probably Bruce Fordyce. He is such an iconic figure, especially for all of us who started running in his era. I could not go running without my… Garmin watch. It’s like a cell phone. Without it I feel uneasy. When I run I feel I need to be connected to my Garmin. I don’t use the heart rate function, but I do use the distance and speed functions. I am hooked on it; even if it is just a short run, I have to wear it.


Is your family active?
My kids (two daughters and a son) are sporty, but they don’t run. My eldest daughter always promises she will one day run a 10km race with me. My wife, Lauren, is very fit. She goes to gym regularly and runs on the treadmill.


What would you say to someone who says that they don’t have time to exercise?
If you are determined to exercise, you will fit it into anything. I am an obsessive character; when I wait for my wife to finish something, I will run up and down the stairs knowing it’s a workout done. You can even do the same type of exercise while talking on your phone. Running does not take a lot of time,
it’s not like golf. You can always find time for a run. When I was training for marathons we started in pitch dark, but it was amazing how many people were out there doing the same thing. People who are locked up in their homes don’t always realise how many people are out there on the road having fun and
experiencing freedom.


What are your future running goals?
I am very keen to do a fast half marathon soon. I am also aiming to run another New York Marathon. I believe that when you run, you need goals to work towards.


Life motto?
I don’t really believe in life mottos. But I am a great believer in positivity in any form. I do believe your
future and destiny in life is a choice you make.

Too Little Time to Train? Try This!

Midfield Maestro

Running plays a large part in almost every sport practiced at a competitive level. We explore running’s role in soccer by speaking to former Banyana Banyana captain Desiree Ellis. She may be retired, but this 2010 World Cup Ambassador is still running strong.


Women’s soccer is still way behind the men’s game in terms of public recognition and support, but it is steadily getting bigger, with an established national club competition and the national team, Banyana Banyana, challenging for international honours. Desiree Ellis took a leading role as a player in building the women’s game to this level, and continues to do so, both on-fi eld and off. 


Des was already playing for the unoffi cial national team in the 80s; then in 1992 she was made vice-captain as the country returned to international action, scoring a hat trick on debut against Swaziland. A year later she was made captain and retained the position until 2002, leading the team to the runnerup position in the 2000 Africa Cup of Nations and then the team’s first silverware, the 2002 COSAFA Cup.


Today, at the age of 46, she is still registered as a player with her club, Cape Town Spurs, where she coaches a talented team that regularly challenges for provincial and national honours. From time to time, if the youngsters aren’t doing what she wants them to do, she puts herself on the field for the last ten to 15 minutes and shows them how to make that killer pass for the strikers to run onto, a trademark of her game. And she can still play thanks to her superb fitness, another trademark of her game.


FITNESS FIRST
Soccer players usually hate pre-season training, because they don’t really like running, says Des. “It is the worst! I remember we would come from off-season to do long road runs – you just run and run and run. The players moaned, but we did it anyway, because we knew it would benefi t us on the field.”


By her own admission, Des was never the quickest player, but she made up for it by being the fi ttest and sharpest player on the park. “I had to think, had to predict, had to read the game – that made me look quick! I worked on my strength, power and endurance, because I had to have something else instead of speed.”


This made her ideal for the central midfi eld holding role that is essential to the success of any soccer team. “I played there because I had a ‘head’ on my shoulders and knew when to go forward and when to hold. I would have scored more goals if I had played more attacking, but we had good, fast strikers – and when you have strikers like that making the runs, you keep it simple and just give them the ball.”


RUNNING AROUND
Des still runs, cycles and gyms to keep fi t, which has really helped her in another passion: for the past eight years she has been part of the annual Sports Heroes Walk against Aids. This year they visited Limpopo Province, with runners Ruben Ramolefi , Evelina Tshabalala and Willi Mtolo included in the team of eight runners (Josia Thugwane and Zithulele Sinque also participated in previous years).


“We run from town to town and try to bring across the message about leading a healthy lifestyle. We did 1 751km this year in 18 days, and handed out R300 000 to three hospices. I did ten kays per day, but the runners would do up to 25km. We run or walk at the same time, each one running their allocated portion of the route and then being picked up by a vehicle, and we aim to get the running done between 5am and 7am, then arrive in town to meet the local community.”


“The first week is the hardest. Your legs are sore, you can’t move, but it gets easier later. Most importantly, I feel we are making a difference. The kids have seen the sports stars on TV, they want to meet them, and they listen to them. People have come out to be tested thanks to our walks.”


AMBASSADORIAL
Des is currently working as a 2010 World Cup Ambassador, helping to promote the tournament. She’s part of a star-studded line-up, including former Bafana Bafana legends Lucas Radebe, Mark Fish, Phil Masinga and Doctor Khumalo. It is a measure of how highly Des is regarded in the game that she has been included in this list of greats.


After attending the recent World Cup draw in Cape Town, Des says it was a great show but a pretty tough draw for South Africa. “What counts in our favour is that Uruguay and Mexico play the same kind of football, so at least we don’t have to prepare three different game plans. Our coach knows these teams well, and he says we will go through. Also, if the people of South Africa can repeat the passion of 1995 and 1996, we can help the players.”

In This Together

A Knight’s Tale

On 27 June 1973, a young South African track athlete broke the 800m world record in Milan while running for Italy. But in his heart, Marcello Fiasconaro was as South African as can be – no one knew that his blue ‘Italian vest’ was actually a Southern Transvaal vest turned inside out. It was his lucky vest, which he had worn when he won the South African Track and Field Champs earlier that year, and he was going to run in it, no matter what!


Recently, Marcello Fiasconaro, now aged 60 and living in Benmore, Johannesburg, was surprised to be invited to the Italian Consulate’s cultural week. An even bigger surprise lay in store for the former 800m world record holder when he was awarded an Italian knighthood, known as the Cavaliere Ordine al Merito della Republica Italiana. This is the highest honour that can be bestowed on an Italian civilian. He was presented with a certifi cate signed by both the President and Prime Minister of Italy, along with a huge medal that he may now wear to Italian state functions.


The award was presented to Marcello in recognition of all the work he does in the Italian community in South Africa, and for his running exploits in the colours of Italy. His 800m world record was beaten in 1976, but 36 years after running 1:43.7, it remains the Italian national record, and one of the longest-standing athletic records in the world.


Marcello was just 24 when he set his world record, and it marked the pinnacle of a short but glorious career. He only started running at the age of 20 and retired five years later – but he made those years count:



  • In 1971 he set the new Italian 400m record (45.7) and won the Italian Championship title.
  • In the same year, he won a silver medal in the 400m (45.49) at the European Championships in Helsinki. His time was beaten in Italy only ten years later. He also won a bronze medal in the
    4x400m relay.
  • In 1972 he set an indoor world record (46.1) in the 400m in Genoa, Italy.
  • In the same year that he broke the world record over 800m, he broke the Italian record five times.

EARLY DAYS
During World War Two,Marcello’s Italian father, Gregorio, was held as a prisoner of war in South Africa, where he entertained the locals with his music. Before he could return to his home country at
the end of the war, however, love found its way into Gregorio’s heart when he met his wife, Mabel Marie, from Pietermaritzburg. They settled in South Africa where Gregorio became a professor of music at the University of Cape Town’s Opera Company. Marcello was born in Cape Town in 1949.


As a young boy he never made the school athletics team; his passion was rugby and he later played for the Villagers Rugby Club before he was chosen for the Western Province u/20 team. Marcello’s introduction to athletics came when Stewart Banner, then president of the Celtic Harriers Running Club, initiated an amalgamation with the Villagers Rugby Club.


“Stewart suggested the rugby guys train with his athletes so they would be strong and fi t for the next rugby season. That was how I realised I was a much better athlete than a rugby player,” says Marcello, who today works as an agent for adidas.


THE START OF THINGS TO COME
Marcello was working as a foreign exchange teller when the Celtics club secretary phoned him one day to ask him to run for the club. “They needed some entries for the sprint category at a meeting held the next day in Belville. She asked if we were up to it. Miles O’Brian, a friend of mine, and I agreed, but we
panicked! We thought a run that afternoon might help us the following day.”


Marcello and Miles ran 8km to the top of the Kirstenbosch Gardens and back. “It was ridiculous  thinking the run was going to help us at the meeting the next morning! When we got there, we were so stiff and sore, but I managed to win my heat and Miles his. We were both surprised and thought the other guys held back and that it was all part of their tactics. But then I won the final and Miles came second!”


The next day, the newspaper headline about Marcello’s performance read, ‘Fiasconaro is on the  march’. How right that headline would prove to be.


ROLLERCOASTER RIDE
Crowds started taking notice of the young longhaired Marcello when, at a Coetzenburg meeting, he beat several well-known 400m Springbok athletes, including Danie Malan and the favourite, Donald Timm. “It was a beautiful evening. Coetzenburg was packed and the adrenalin was pumping, but I was really scared and was thinking to myself ‘What am I doing here?’ Everyone had starting blocks except me.”


Marcello was being coached by Stewart Banner, who advised him to stick to the other athletes for as long as he could. “I remember Stewart saying I must just lift my arms and keep going when I hit the final straight. I caught Donald a metre from the tape and just beat him, fi nishing in 46.6. That was the second time I ever ran 400m.”


Italian athletes, who according to Marcello love to measure themselves against the rest of the world, heard of the Italian-South African athlete’s times and so they invited him to run in their home country. “The time I clocked at Coetzenburg would have guaranteed me a place in the 400m relay team for the European Championships.”


The 20-year-old Marcello was fl own to Italy where he lived up to his reputation as he won his first 400m race in Italy. A week later, he won another 400m race at the Italian Championships, recording a time of 45.7 – and breaking the Italian record, which then stood at 46.1. “And so I became a star in Italy. They adopted me very quickly.”


In 1971 Marcello obtained an Italian passport and started living in Italy for six months a year. At that stage he could barely speak a word of Italian, but quickly picked it up from team mates.


At that time Marcello was ranked seventh in the world over 400m. “My coach and I felt my basic speed over the 200m was just not fast enough to become number one, so I started specialising in the 800m. Luckily I had instant success and in 1973 I broke the Italian record fi ve times in a row.”


GREATEST COMPETITORS
In 1973 Marcello travelled to Cape Town to help one of his greatest competitors, Danie Malan, attempt to break the world record.


“I was a pacemaker and went through the fi rst 400m too fast. When Danie was ready to pass me, he was supposed to cough and I would drift into the second lane, but nothing happened. I kept on drifting into the second lane waiting for him to pass me; only at 200m to go he passed me and won in a time of
1:45.9. I cut back and fi nished in 1:46.3, an Italian record.”


A couple of weeks later, Danie beat Marcello for a second time, but then at the SA Champs in Potchefstroom it was a different story. Marcello won his event, the 400m, in a time of 45.6. The hard work was done and he felt like relaxing in the 800m.


“Danie was the favourite, but my coach said I should push and try the same tactics I did when I helped Danie in previous races. I followed his advice and went through the 400m mark in about 50sec. Danie was about 8m behind me and could never catch up. I won in 1:45.2, another Italian record! Danie finished in 1:45.9. It was incredible. Believe it or not, but that victory was one of my most memorable
moments – even sweeter than the world record,” says Marcello, who today remains good friends with Danie.


Marcello kept his form and a couple of weeks later he equalled Dicky Broberg’s South African record of 1:44.7. This joint record stood for 25 years.


A MOMENT IN TIME
The day Marcello broke the world record will forever be etched in his mind. Italy was competing against Czechoslovakia and the favourite to win was the Czech Josef Plachy, who ran in two Olympic finals and was renowned for his huge kick over the last 150m. Marcello and Stewart decided he should go out fast, hoping Josef would stick to him and tire so much that that he would not have anything left for his final kick.


“I ran the fi rst lap in 51sec. In those days it was unheard of to run a fi rst lap that fast. I was hoping Josef would be metres behind me, but as I turned my head he was right behind me! I started sprinting for home with 400m to go. I just couldn’t get rid of him and started worrying about his fi nal kick. But at the
150m mark he just exploded. When you watch it on video, you can see how I keep my pace and how he just trails off.”


Marcello didn’t sleep that night and was back on a plane the next morning. “I remember as I boarded, the captain announced my world record and everyone clapped. Italians are very warm and emotional people.”


THE BEGINNING OF THE END
After his world record, Marcello returned to South Africa for ten days of non-stop partying. “It was an
amateurish thing to do, but today I still see a lot of sportspeople making the same mistake. I drank and partied too much. When I went back for a meeting against the USA, I was beaten by someone I should have easily beaten. I started to overtrain and picked up a stress fracture in my foot. I never really recaptured my form after that.”


Marcello ran at the 1974 European Champs, but picked up further injuries, this time problems with his Achilles. He admits to also getting tired of the constant pressure. “I was racing too often and running too many competitive seasons. I would run in the South African summer and then return to the USA and Italy for their summer season. I overdid it and I never made it to the 1976 Olympics in Montreal. It was great to run when I was on top of my game and passing everyone, but when I started battling with injuries and everything was a struggle, there was no more joy in running.”


Marcello took a year-long break from running and in 1976, started playing rugby in Italy. “I saw it as another little adventure. Our rugby kit was all black and we looked really good, but that was all! We didn’t play very well.” Marcello eventually moved back to South Africa where he married his girlfriend, Sally, and settled down.


LOOKING BACK
Today he has no regrets and is grateful that his time in Italy introduced him to a whole different way of life. His children, Gianna (31) and Luca (29), both speak Italian. Luca is married to an Italian girl and Gianna has degrees in language and translation.


“I admit I could have been a bit more serious about my running, but I had a lot of fun! Maybe I didn’t realise the great gift I had. The best times of my athletic career were not on the track; they were the great experiences I shared off the track with friends I made from America, Australia, New Zealand and Italy.”


Marcello admits he would have loved to run today, especially for the financial gain. He still loves watching all athletics. If there is one thing he does not like about running today, it’s the use of
pacemakers. “It takes the mystery out of running!”


Marcello ran a few marathons in his 40s and he has a marathon PB of 3:02 and a 32km PB of 2:17. These days, he does not run at all as he still battles with nagging injuries “I would love to run a fast 5km. When I see pictures in magazines of people running in a forest or at the ocean it looks so nice! I don’t really like going to the gym or cycling. I would love to still run.”

Dazzling Debut

My 2010 Dream

It’s a new year with new hopes and dreams for most of us, be it a personal best at a certain race, a first ever Comrades, or just losing a few kilograms. Modern Athlete spoke to four athletes about their hopes and dreams for 2010.


Dream: THE BAY TO BAY CHALLENGE 30KM
Name: Karen Ervens
Age: 45


Karen was involved in a car accident in Plumstead, Cape Town in March 2008, which resulted in three months total memory loss, including loss of smell, taste and balance. Towards the end of December 2008, Karen, who describes herself as a plodder, joined a 10km-in-12 weeks Optifit programme through the Sports Science Institute of South Africa (SSISA), as she believed it would help her regain fitness and provide her with the best health advice.


She still battled to balance when she started and it was not always an easy time – many days fellow runners ran next to her to help her stay upright – but she persevered and ran her first 10km race in Belville. Through further SSISA programmes, she has since managed to complete the Knysna, Gun Run, Grape Run, Landmarks and Winelands Half Marathons. Today she still battles a little with her balance and memory, but she believes that with time she will recover fully. Karen’s biggest dream for 2010 is
completing the Bay to Bay Challenge 30km in January.


How are you planning to achieve it?
They say that running is mostly a mental thing. Mentally I think I am up to it, but I need to get distance on my legs and also strengthen them. I have a very good biokineticist (Andrew Gray) who is helping me and I ask a lot of questions and get advice from experienced people such as Kathy McQuaide-Little and
Franciska Venter from the SSISA.


Do you see any obstacles in your way?
Hopefully not, but in running one can pick up injuries very easily. I am going to try and use any obstacles as challenges!


What might be the hardest part of the journey?
Self-belief. Running is something that nobody else can do for you. I know that if I stay positive and surround myself with knowledgeable and experienced people, and listen to advice, I should achieve my goal. I also know if I don’t succeed the fi rst time, I need to use it as a learning curve. I am afraid of
letting myself down as well as the people who have helped and encouraged me.


What is the most exciting part of your journey?
I am excited about how far I’ve come since January last year. If somebody had told me I’d be running 10km by March and 21km by July, I would have thought they were completely insane. I know that if I put my mind to it, I can achieve anything. 2010 is going to be a year of both mental and physical challenges and I am looking forward to it.


Where do you get your inspiration from?
Partly from my past experiences; I have broken my neck twice and that gave me a lot of time to take a good look at my life. It is the only life I have and I need to make the most of it. I’ve learnt to learn from my past mistakes, take the good from them and discard the rest. Carrying baggage weighs you down. I also get my inspiration from my running group and mentors. There are some inspirational words that stick in my mind; Kathy McQuaide-Little once said, “We all create our own glass ceilings; nobody can break these but ourselves. It is up to us to break them and continue breaking them.”


What else are you looking forward to in 2010?
To continue learning about myself and what I am capable of. I also look forward to keep surrounding myself with positive like-minded people and to continue being blessed with a great group of friends.




Dream: TO COMPETE IN THE 2010 JUNIOR WORLD CHAMPIONSHIPS IN CANADA
Name:
Werner Pretorius
Age: 17


Werner, a schoolboy from Afrikaans Ho?r Seunskool in Pretoria, has always been sporty and has excelled at gymnastics, cricket, rugby and athletics. He had to make a choice as to where his heart lies and athletics came out tops. Werner’s highlight of his young career came in 2008 when he was the top junior hurdler in South Africa. Last year he was a member of the u/17 World Youth Team competing in Italy. Werner has his heart set on competing at the World Junior Championships in Canada in July and hopes that a good performance will enable him to qualify for a bursary to study and compete in America.


How are you planning to achieve your goal?
Training and more training! Also, I will have to work hard at my technique and speed and give 110% at every training session. I recently started changing my diet and I am trying to cut out sweets!


Do you see any obstacles in your way?
I prefer to see obstacles as challenges. It is not the worst thing if I have to miss a few parties because I have to train; there will be others in future. To reach the top one has to sacrifi ce; at the end of the day it is worth it.


What might be the hardest part of the journey?
I need to try and stay injury-free. Last year I had a lot of injuries and it had a big infl uence on my training programme. I am not really scared of anything because I know if you work hard you will be rewarded. I also know disappointments are part of life, they build character and one just has to get back up and not give up when things don’t work out as planned.


And the most exciting?
Competing overseas again will be an amazing experience. And for the first time since primary school I have also started sprinting 100m again.


Where do you get your inspiration from?
From my mom, Christa, my coach, Irma Reyneke, and God, who blessed me with this wonderful talent. When I want to give up I think of these inspirational words: ‘Quitters never win and winners never quit.’


What else are you looking forward to in 2010?
To doing well at school and to qualifying for a bursary to study in America. And of course to going to school with my own little car…  after I get my driver’s license, of course!


Werner’s coach, Irma (a former 400m and 400m hurdles Springbok) says he has all the qualities (physical and emotional) to become a champion. Her dream for him is to become SA Champion in the 110m hurdles and to compete at the World Championships in Canada. “Werner is such a special boy. He is prepared to work hard, never misses a training session, and above all he always stays humble”




Dream: JOHAN: TO RUN MY FIRST EVER COMRADES.
MARTIE: I WOULD LOVE TO ACHIEVE MY GOAL WEIGHT OF 80KG. I ALSO WANT
TO COMPETE IN MORE 10KM RACES.

Name: Johan and Martie van Gass
Age: Johan (43), Martie (39)

Johan who lives in Pretoria weighed 122.8kg in September 2008, and was battling with dangerously high blood pressure levels when he decided he’d had enough. Initially he tried all the wrong ways to lose weight –slimming tablets even landed him in hospital due to dehydration. He eventually started reading
about healthy eating habits and joined the gym. The weight started coming off! Johan got tired of the overcrowded gym and joined Run/Walk for Life. After the first week, he completed his first 8km race. Today Johan trains four days a week and runs a road race every Saturday. On Sundays he competes in mountain bike races and has just completed his fi rst 94.7 mountain bike race.




Martie weighed 144.8kg in September 2008. She decided to join her husband on his weightloss and fitness programme and has lost 50kg up to now. She has completed numerous 5km walks and one 10km walk. Today she trains three times a week and competes in 5km walks on the weekends.


Johan’s biggest dream is to finish Comrades 2010 and Martie is looking forward to losing another 15kg and competing in more 10km races.


How are you planning to achieve it?
J: I want to prove to myself that I have the endurance to finish a race as big as the Comrades. I am following the Comrades training programme, which I adapted a bit to suit myself. I also cycle to
strengthen my legs and from January I will be going to gym.
M: I am going to learn how to cycle so I can add this to my training programme.


Do you see any obstacles in your way?
J:
There is only one obstacle and that is what one places in one’s own way. I am not planning on doing anything that will hinder me from achieving my dream. I have learnt not to put too much pressure on myself because then you don’t listen to your own body and you don’t rest when necessary. I take each
day as it comes and enjoy what I do. Too much, too fast, too soon are such true words.
M: One just has to deal with whatever comes your way and trust in God and your own ability. It is normal to be worried about falling back into your old ways, but luckily I have Johan who helps and supports me so much. If it weren’t for him I would not have made it.


What might be the hardest part of the journey?
J:
I am battling with an injury. To get rid of it is going to be hard.
M: I am battling to get rid of the last few kilograms.

My body has become so used to my exercise programme, but I am planning to train more! And the most exciting?
J: We recently bought a Run/Walk for Life franchise. We are excited about helping others who are where we were.
M: I have encouraged some of my colleagues at work to lose weight and start exercising.


Where do you get your inspiration from?
J:
My wife! Even if I am the worst sportsman, my wife will always make me feel as if I am a champion. That’s why I run each and every race just for her. I also always remember where I came from.
M: Johan is my biggest inspiration. He has helped me through each and every step of my weight-loss.
On the days that I feel fat and ugly, he always makes me feel better. I can also walk into shops and
look at all the beautiful clothes that I can wear.


What else are you looking forward to in 2010?
J:
My wife is going to start cycling; perhaps in 2011 we could do the Cape Epic together!
M: I am looking forward to a healthy year and to live each day fully, inspiring others.




Dream: TO COMPLETE A HALF MARATHON
Name: Isabel Bekker
Age: 38
Isabel, a mother of two from Edenvale, joined Run/Walk for Life in 2001 after a colleague had an osteoporosis scare. The incident made her realise how important it was to be fit and active. The walking sessions started boring her, though, so one day she started jogging. Later, when she started working in Sandton, her running career came to a halt for five years because she got home too late to run. She eventually left that job and started running again. In 2008 she completed a few races and in April last
year, she ran her longest race to date, the Colgate 15km.


How are you planning to achieve it?
Training hard, increasing my distance and losing the last stubborn 6kg! I have not decided which half marathon to run, but it will be in the fi rst half of the year.


Do you see any obstacles in your way?
Defi nitely the winter months. I had a bad winter last year and stopped running for four months. When I came back I struggled to complete even 500m. Only three months later was I able to run the Irene 10km. What often makes me think that I might not accomplish my dream is the battle in my mind. My legs say they can do the mileage while my mind tells me that my body can’t. I need to overcome that and focus on the finishing line instead of the entire race.


What might be the hardest part of the journey?
The hardest part for me is juggling my life as a wife, mother and full-time worker while trying to put in
the distance and training needed to achieve my goal. If it wasn’t for my husband Ron’s support, there is no way I could have accomplished what I have so far. I am very lucky to have such a wonderful family who don’t care what my time was and children who walk around with my medals around their necks. They make me feel like a hero and that is the type of role model one aspires to be for one’s children.


And the most exciting?
Ticking ‘completing a half marathon’ off my to-do list of life.


Where do you get your inspiration from?
I get my inspiration from success stories of people who were not natural runners all their lives, people who worked hard to get where they are and understand the battles that I go through as a novice. There
are athletes who do way more mileage than I ever have, but still take the time to chat to me and offer advice and motivation. To me they are truly inspirational and they instil confi dence in my abilities. I  believe in these words: ‘If you can dream it, you can do it.’


What else are you looking forward to in 2010?
I am looking forward to the Soccer World Cup! Viva Espa?a!

One Day!

Moloney’s Memories

When Mike Moloney saw the front cover of the October edition of Modern Athlete, he immediately recognised the photograph in the background as the start of the 1946 Jackie Gibson Marathon, with his father, Gerald, in the small group of runners. That photograph took him back to the good old days of South African running, just after the Second World War, when long distance runners were still considered a bit crazy and the Comrades Marathon was only run by a handful of hardy characters. He decided to share the trip down memory lane with us.


At the cessation of hostilities in 1945, returning ex-servicemen began to pick up their lives, which had been interrupted by six years of war. Most were demobilised with a brown doublebreasted suit, five pounds Stirling and very little else. Jobs had to be found, families regrouped and relationships restarted. Some found it easier than others, but for most, it was a time of financial struggle in an economy suddenly filled with job seekers.


My father was one of these men. A member of the South African Air Force in the Abyssinian and North African Campaigns, he was demobilised in poor health, a victim of malaria and the many diseases  particular to Libya and Egypt, where he and the Afrika Korps chased each other backwards and forwards across the Western Desert. When his squadron was deployed to Italy, he spent many months in recovery in Palestine before being returned to South Africa. Back home, he was lucky enough to get his pre-war job back, albeit at a very poor salary, a common problem with ex-servicemen at the time. While ‘up North’, the Union government had contributed to the family’s living expenses, which included the house in which we lived, and we were able to get going again in civilian life.


My father had been a member of Germiston Callies before the war and, as a track athlete, had specialised in the mile and three-mile events. As a miler, he was running times around 4:09, a few seconds outside the World Record, which was set at 4:06.4 by Sydney Wooderson of the United Kingdom. Callies had all but closed down during the war so, with Fred Morrison and Cecil McLean, he set about getting the club back on its feet.


They ran everything from one-mile to marathon, as there were so few members, but the club slowly began to grow. Having lost the speed which had brought him world-class times before the war, he began concentrating on longer distances and, eventually, the Comrades Marathon.


Apart from a few runners who excelled at long distances, the Callies runners ran cross-country in the winter and track in the summer, with the odd marathon when it came up. They did no special training for the long road races and got by on talent and the ‘Corpse Reviver’, a drink devised by Wally Hayward, Alan Ferguson and the rest of the ‘hard boys’ of athletics. It was a mixture of lemon squash, castor sugar, salt and other secret ingredients favoured by each individual runner. Looking at it now with the benefi t of 50 years of research and not-so-subtle marketing, it seems a little crude, but it worked pretty well then in the absence of any commercial offerings.


No one was commercially interested in the few marathon runners who were considered to be completely daft by the general public. However, the Comrades Marathon was reasonably well-known and the runners held in quite high regard. I was ’the boy‘ in primary school, as “his dad runs Comrades!” After
each Comrades, I’d get quite a few, “How did your father do?” queries from classmates. Well, to use a colloquialism, he did pretty damn good.


FIRST GOLD
My father’s first run was in 1947, but I don’t remember much about it – I was six years old, so that’s not surprising. The details have been gleaned from various sources and discussions with people who were involved, so inaccuracies, for which I don’t apologise, may have crept in. Of the 47 entries, only 23 would be classifi ed as fi nishers. With small fields like this, it was possible for a runner to run for hours without seeing another competitor. The only link a runner had with the race was the public at the
side of the road, of which there were few, and his second. No marshals, except at the start and the finish, no seconding tables, no distance markers, just the endless undulating road ahead, stretching on and on. Even the leader could have run much of the race alone.


In a race like Comrades in the early days, the role of the second could not be overemphasised. A good second would support the runner throughout the race, not only with water and Corpse Reviver, but also morally and physically. It meant that seconds sometimes had to run quite long distances with the runner and then back to the car, drive past the runner and wait for him to come along about half an hour later. He had to help the runner through bad patches and keep going all day. Without seconds, no runner could hope for a trouble-free run, let alone to do well. The 1947 race was a ‘down’ run, the first in eight years. Hardy Ballington dominated from early on and my dad went through Drummond in 11th place,
running with his Callies team mates Carl Pace and Eddie Hofmeyr. As members of the Callies Gunga Din team, they ran together for 60km before Hofmeyr pulled away to finish third behind winner Ballington, with Reg Allison the second gold. Next came LA Nel of Durban and then my dad in fi fth place for the first of his gold medals. Along with Hofmeyr, Pace and Fred Morrison in eighth place, the Callies team scooped the coveted Gunga Din Trophy, which stood in our lounge for three months, shared by the four team members. Now that doesn’t happen these days! Callies had done extremely well winning the  Gunga Din Trophy so soon after being re-established and the mood among the members was buoyant.


PEDAL POWER
By now, we had moved from our house in Primrose to a mine house a hundred metres or so from Geldenhuis railway station. My dad was still working at the Rose Deep Mine between Primrose and Germiston, and not owning a car, he had no option but to ride to work on his ‘trapfiets’. On with the bicycle clips, sports jacket buttoned up, and he’d be off at the crack of dawn to get to work by eight o’clock. His bike was nothing like the current offerings. No lightweight frames with adjustable  suspension and disc brakes. No Shimano multi-speed hubs, just a solid, 29-inch, single speed bicycle with a saddle and handlebars seemingly fabricated from cast iron tubing fi lled with lead. To brake,
you turned the pedals backwards. It was really hard work.


I started school at the beginning of 1948. I was enrolled at Primrose English Medium Primary School, which meant that my dad had to drop me off at school. Not having a car meant it had to be done on the bicycle. At seven in the morning, my dad would arrange a pillow on the crossbar, I’d climb on and we’d be on our way. A short dirt section and we’d be on tar, uphill all the way to the school in Primrose. By the time we got to school, my bum was deeply grooved by the unrelenting crossbar, which had, by some
miracle, forced its way through the pillow. My dad then had to ride all the way back to the Rose Deep Mine offices to start his day’s work.


At lunchtime, he’d have to ride back to school, pick me up and ride back home again. Fortunately, it was now mostly downhill but I was always relieved to hear the gravel of the dirt road crunching under the tyres. For me, it meant that the ordeal was over, but for my dad, it was only half done. He still had to ride back to work and all the way back home at the end of the day. All in all, he rode 180km in the six days of his work week. This probably made him one of the fi rst cross-trainers in South Africa and must have helped boost his fitness. A lot of people rode bicycles after the war, as few of them could afford cars.


When it rained, my dad had to enrol the help of his friend, Ross Baird, who had an MG TC, to take me home from school. Ross had been an armoured car commander in North Africa. His war ended when an enemy shell penetrated the armour and bounced around the interior, killing his crew and taking his right elbow, part of his hand and three of his fi ngers before running out of energy. Three of us jammed into the tiny MG with rain leaking through holes in the canvas top was almost as much of an ordeal as the bicycle ride, but at least it was quick.


SPRINT FINISH
The 1948 Comrades was an ‘up’ run and the Callies team was expected to do well again. My dad was tipped to give the favourite, 21-year-old Reg Allison, some competition. 45 runners lined up at the start and my dad ran all the way to Camperdown with team mate George Burdett, who later won the Jackie
Gibson Marathon and the Pieter Korkie Ultra Marathon. As they left Camperdown, George felt strong and pulled away. The heat was incredible and was taking its toll on the runners, with many falling by the wayside. As they approached Maritzburg, my dad lost sight of Burdett and without the companionship, his pace started to slow. With about a mile to go, he spotted Burdett’s second at the roadside and asked
how George was doing. “Oh, George has finished”, he said.


Tired and extremely hot, my dad decided to stop at a garage and have a splashdown at the tap. He knew he was well ahead of the next runner and couldn’t be caught. A minute or so later, he was on the road again and as he entered the stadium, to his surprise, he saw George staggering towards the finish line, totally exhausted. He accelerated to as close to a sprint as anyone can manage at the end of Comrades and rapidly closed the gap to what could be third place. Unfortunately, the frantic encouragement of the large crowd in the stadium failed to help him past Burdett and he finished two seconds behind in a close fourth.


Reg Allison, the pre-race favourite, didn’t win. Old-timer and 1938 winner, WER Savage did, with Allison second, George Burdett third and my dad fourth. And that was it. Fourth spot for his second gold medal and his name on the Gunga Din Trophy again, giving Callies their second team win in as many years. All in all a sterling effort all round.


LONG ROAD
The Comrades experience in the 40s was very different to today. It wasn’t easy to get time off work and runners needing to travel to the race had to ‘make a plan’. As most people worked on Saturday mornings as a matter of course, there wasn’t much weekend time for a trip to Durbs and back. Staying in hotels was out of reach fi nancially for most runners and accepting assistance or sponsorship was death to anyone’s sporting aspirations, Wally Hayward being the best-known sufferer of the amateurism rule.


My dad hadn’t planned to run in 1949 as he was concentrating on cross-country and six-mile track races. These plans fell apart when, three weeks before Comrades, a knock on the door revealed Fred Morrison in a mild panic. One of the Callies team members had pulled out and the team was short of a runner good enough to contend for the Gunga Din. Fred could be very persuasive and, for the next three weeks, he dragged my dad mile after mile around the hills of Bedfordview. Fred managed to get him entered and, on top of all this, made him team captain.


On the weekend of the race, my dad got home from work on Saturday at one-thirty, had a hasty lunch and packed his running shorts, Callies vest and canvas takkies in a small brown suitcase he used to carry his sports gear in. Add a towel, toothbrush and toothpaste and he was ready for Comrades. At three, Fred, who wasn’t running that year, arrived in his 1948 Hudson with three other team members, loaded up my dad and headed for Pietermaritzburg, a journey of ten hours in those pre-freeway days. Had it been an ‘up’ run, the trip would have taken another hour and a half, winding down the Comrades route in the dark to the start in Durban.


They arrived at one o’clock the morning of the race and tried to get a few hours of sleep, jammed five in the car, before lining up at the start at six on Sunday morning. Despite all the drama and lack of training, my dad had a great run, one of those blinders that come far too infrequently, when you just don’t get
tired. Apart from an hour-long dice with Morris Alexander for the cuckoo clock, the prize for fourth place, which Alexander had been instructed by his wife to win, he had an uneventful run. He looked so good after a wash and change that he was asked why he didn’t run. Perhaps there’s some benefit to being undertrained…


The race was won by Reg Allison, the previous year’s runner-up, with J Ballington second, Alan Ferguson third, Alexander fourth and my dad fifth. Callies won the team prize again and the Gunga Din Shield stood in our lounge for another three months, sadly for the last time.


After the prizegiving, they jammed themselves back into the Hudson and set off into the sunset for another ten hours driving through the night, four stiff, cramping runners trying desperately to find a comfortable position in the car. They arrived back on the Reef at fi ve on Monday morning without any sleep, just in time to stagger off to work. Marathon runners have always been a tough bunch, considered the hard men of athletics, but in those frugal post-war times, they had to be just that much tougher. Today’s runners take for granted being able to take a few days leave, spend them in a hotel with the family and run Comrades with seconding tables every few kilometers. Comrades will always be tough, no matter how you run it.


SUPER-DAD
In 1950, my dad was running track and cross-country in the winter. He also ran whatever marathon came up, but it was mostly track and cross-country. For this, his training was running around the hills of Bedfordview a few times a week. In February, his leave came up and we planned to go on holiday to East London, where he had spent much of his youth. The SA Track Championships were being held in Bloemfontein at the same time and he had entered to run the six-mile race. We were stopping overnight in Bloem anyway, so why not have a go at the SA Championships?


My Dad had by now managed to buy a car. It was a 1948 Dodge Special Deluxe bought from Sidney Clow in Germiston. He’d ordered it in 1948 and had to wait a year for it as there was a long waiting list and, as can be imagined, it changed our lives.


We loaded our holiday ‘gereedskap’ into the boot and headed for Bloem and the SA Champs. I don’t remember the trip or the holiday, but I clearly remember sitting in the stands watching the race. I was sure he was going to win – he was my dad, after all. There were about 15 runners in the field and they ran the 24 laps in the blistering heat, in takkies and on a hard, cinder surface. My dad finished in the middle of the fi eld, which was pretty good, considering his best years were behind him. Sadly, the
speed that had taken him to within seconds of the world one-mile record was gone.


I don’t remember him ever doing any speed training. The fartlek training system was just taking hold but coaches were unheard of for even top athletes like my dad. Runners just did what they thought was best for them, based on what they’d read about in imported publications or what they’d heard from runners
competing overseas.


LAST RUN
Soon Comrades came along and ‘us kids’ stayed with my grandmother while ma and pa trundled off to Durban in the blue Dodge. My mother didn’t drive and a second had been arranged for my dad. The poor bloke didn’t know what he was in for. He reported for duty in a brown suit and stout brogues, believing he was to drive the car and, standing on the side of the road, hand my dad a drink every now and then. Well, he was right about driving the car.


It was an ‘up’ run, attracting a fi eld of 29 runners. A notable entrant was veteran Wally Hayward, back in the race after his win at 21 in 1930, to begin a remarkable comeback. But Wally was a remarkable person, as anyone familiar with South African distance running will know. Endowed with exceptional talent and a physique seemingly unaffected by age, he was a quiet, unassuming and modest man, always
approachable and willing to assist anyone who asked for his help.


The race was run in hot and windy conditions, making the going tough. Wally was in the lead at Hillcrest and, battling a strong headwind, broke the tape in Maritzburg in 6:46, only the fifth runner to break seven hours for the up run. My dad came in 11th, the fi rst time outside the gold medal positions, after having
run most of the way with the Callies Gunga Din team. Callies lost the Gunga Din to Collegians and five years would pass before they won it again. My dad’s second ended the day in much worse condition than the runners, having run with the Callies team at race pace at least ten times while handing out drinks, which, for a non-runner, was a pretty good effort.


It was my dad’s last Comrades and he slowly withdrew from competitive athletics. He maintained his association with Callies for many years while tennis became his competitive sport. Never one to blow his own trumpet, he rarely spoke about his achievements. When we went to the coast on holiday and got to the last part, which was the Comrades course, he’d say, “Still running,” once or twice and that was it. Now whenever I drive between Maritzburg and Durban, I think of that. Still running.

The 29 Minute Challenge

Any Excuse for a Race!

Many towns around South Africa hold an annual festival to celebrate whatever that town or area is famous for, be it wine, witblits, oysters, olives, sweet potatoes or the performing arts. Here’s a list of great festivals that offer an extra incentive to all Modern Athletes – a running race as part of the festival. Keep your diary handy while reading this article, because you’re sure to start making plans.


MARULA FESTIVAL
Marula Festival Half Marathon, Phalaborwa, Limpopo, 27 February


The Festival: Throughout Southern Africa, the ripening of the marula fruit from December to March is celebrated with the Feast of First Fruits. The three-day party celebrates the legendary marula tree and its fruit – from its use as a place of worship and the magical healing qualities of its bark, leaves, nuts and fruit, to it being used as a food source and to make delicious traditional beer.


The Race: The absolute essential piece of advice for this race is that you should wait until after the run to join the Feast of First Fruits, because running after a few glasses of marula beer is not recommended!



KLEIN KAROO NATIONAL ARTS FESTIVAL KKNK
Half Marathon & 10km, Oudtshoorn, South Western Districts, 10 April


The Festival: The Klein Karoo Nasionale Kunstefees in Oudtshoorn features both well-known and young up-and-coming artists in dance and theatre. Started as an Afrikaans alternative to the mainly English National Arts Festival, KKNK has 200 different acts on three different stages.


The Race: This interesting race is fl at and very scenic. Starting at the Wesbank Laerskool in Park Way, the route goes past the old Ostrich Palaces, through Oudtshoorn and its surrounding areas. www.kknk.co.za



PRINCE ALBERT OLIVE FESTIVAL
Prince Albert Olive Festival Half Marathon & 10km, Prince Albert, South Western Districts, 1 May


The Festival: Head to the Great Karoo for a weekend of great music, great food, great wine and great olives. The Karoo night skies are a wonder not to be missed – the stars literally reach out and touch your eyes, so go on a stargazing tour with local experts or just stand and marvel while you enjoy the serenity. Stress is not an option here!


The Race: The event is run through the historic and beautiful Karoo town of Prince Albert. You will be treated to the scenic splendour of the Swartberg Mountains from a vantage point before turning for the run back along the main street.



NAPIER SWEET POTATO FESTIVAL
Napier Half Marathon, Napier, Boland, 19 June


The Festival: Not much info is available, but if you’re into sweet potatoes, let’s just say that this is the place to be. From a running perspective, this festival and race always used to coincide with the Comrades Marathon, so it remained a hidden gem. No excuses now that Comrades has moved to May – get there this year!


The Race: This tough, hilly course starts off deceptively with an easy 2km downhill canter through the village, before heading out onto farmlands. Around 6km, the course becomes a gravel road passing fields of giant Proteas. The hard work only begins after halfway with a continuous 5km climb through
plantations of barley, wheat, oats and canola to the highest point at 16km. This is a good time to breathe deeply and enjoy the scenery before a pleasant jog back to Napier. Beware the fi nal sting in this
beauty’s tail…



BASTILLE FESTIVAL
Bastille Festival Freedom Run Half Marathon & 16km Long Walk, Franschhoek, Boland, 10 July


The Festival: Award-winning chefs and winemakers set up stalls in the town centre, offering delicious
fare from local and imported cheeses to handmade chocolates and salmon trout from the valley,
complemented by Franschhoek’s fi ne wines. The town’s restaurants, craft shops, galleries, boutiques
and food shops will be offering specials and guests will also be able to try their hand at boules, listen
to musicians or shop up a storm at market stalls.


The Race: Franschhoek is a truly stunning venue for a race, surrounded by vineyards and mountains. The flat route is half on tar, half on gravel, starting and fi nishing at the Huguenot Monument. This is one of those races where you really should slow down to enjoy the view! www.franschhoek.org.za



KNYSNA OYSTER FESTIVAL
Pick n Pay Cape Times Knysna Forest Marathon & Half Marathon, Knysna, South Western Districts, 10 July


The Festival: The coastal town of Knysna is famous for its oysters, and increasingly famous for the July festival that celebrates them. In addition to oyster braais, oyster tasting, oyster-eating competitions and other molluscular activities, there’s live entertainment, and lots of sporting events – cycling, running, triathlon, canoeing, downhill racing, and more. The organisers promise something for everyone – for food fundis, art and music lovers, outdoor and sporty types, for the adults and the kiddies.


The Race: This a mean marathon in terms of hills, but the spectacular route through the forest more than makes up for it. Listen out for the call of the Loerie birds as you trundle along. The half is the bigger race, though, attracting thousands of temp licence newcomers each year. Just dress warmly at the start in the forest, because it is f-f-freezing! www.oysterfestival.co.za



NEWTON GARIEP FESTIVAL
Netwon Gariep Festival Half Marathon & 10km, Kimberley, Griqualand West, 4 September

The Festival: The Gariep Kunstefees (arts festival) has an impressive line-up of local musicians, a film festival showcasing South Africa’s new fi lmmakers, as well as art exhibitions and children’s theatre.

The Race: Running events in Kimberley are usually fairly small by the standards of Johannesburg or and a pleasant ‘local is lekker’ approach. www.gariepfees.co.za



WHALE FESTIVAL
Whale Festival Half Marathon, Hermanus, Boland, 25 September

The Festival: Every year, southern right whales travel thousands of miles to the Cape south coast to mate and calve in Walker Bay. Join the villagers of Hermanus for an entertainment-packed festival in the town with the best land-based whale watching in the world. Watching a whale breach – when it comes up nose first, lifts high out of the water and fl ops back again, causing a huge splash – is truly unforgettable.

The Race: It starts with a short hill in the first kilometre, then fl attens out as you run through town to the new harbour and onto the coastal road where there are a number of testing pulls. The toughest hill is found near the 18km mark – short, but steep. This is a scenic event, especially the section along the
seaside pathway. www.whalefestival.co.za



DIE BURGER RITTLEFEES
Olifantsrivier Rittlefees Half Marathon, Vredendal, Western Province, 30 October

The Festival: Vredendal is home to the annual ‘Rittelfees’, a three-day Afrikaans music festival with seven stages and over one hundred great artists performing, plus arts and crafts, sporting events, exhibitions and food stalls. Vredendal is a scenic three-hour drive up the West Coast N7 highway from Cape Town.

The Race: Overall this ranks as a moderately challenging course, run mostly on tar but with a short 4km gravel section. There is also a fun relay event for teams and schools. www.rittelfees.co.za



FICKSBERG CHERRY FESTIVAL
Kersie Bergwedloop 23km, Ficksburg, Free State, 20 November


The Festival: First held in 1969, the week-long Cherry Festival is the oldest crop festival in South Africa, and attracts around 20 000 visitors to this small eastern Free State town each year. The scenery is magnifi cent, and the festival offers cherry and asparagus tasting, tours, picnics, music and beauty pageants.

The Race: Any mountain race presents its own challenge, and this race is no different. The first 13km will prove challenging, but this route is known are well worth the effort. This event could win the prize for the most picturesque race in the country. It is held at the same time as the cherry crops.  www.cherryfestival.co.za



THE BIG BLUE FESTIVAL
Various races, Kleinmond, Boland, December 2010 to January 2011


The Festival: It started off as a small festival to complement the multi-sport Totalsports Challenge, but has grown into a month-long celebration of summer, sun and sea. The festival takes it name from the Blue Flag status of Kleinmond’s pristine main beach. The festivities feature some of SA’s most popular musicians as well as a variety of family and fun activities, craft, food and wine stalls, exhibitions and sporting events.

The Races: Choose between the Big Blue Hangklip Half Marathon, four 10km races that make up the Big Blue Summer Series, an XTERRA off-road triathlon and trail run, and the big fi nale, the Totalsports Challenge. Plenty of running here! www.thebigblue.co.za

The 29 Minute Challenge

Through a newcomer’s eyes

Have you forgotten why you run? Has running become more stress than relaxation? Then read on. Natasha Papini, a 21-year-old university graduate from Durban North has just completed her very first 15km road race, loves all things running and shared her newfound passion with Modern Athlete. Natasha’s running journey might remind you why you fell in love with running as well.


When her alarm clock goes off at 4:30 every morning, many youngsters her age are only going to bed after a night of partying. But Natasha Papini laces up her running shoes and hops in the car with her mom to meet up with their running group for a 10km run. For Natasha, running has become a way of life. “I love to run with people who are sometimes double my age! They give me a different perspective on life and they make the run so much more fun; from the ladies gossiping to the guys joking, all of them insisting I cover my ears. The running family is one of the many reasons why I get up in the morning; there is never a dull moment.”


Natasha is no different to other youngsters; she loves to party with her friends, but these days she has found a balance which allows her to make running a part of who she is. She has always been sporty, achieving KZN colours in fi gure skating, but she had to give it up when academics demanded more time. So she joined a gym, but eventually got bored of seeing the same interior of the same building every day.


IN HER MOM’S FOOTSTEPS
Then Natasha’s mom, Daniela, suggested running. “My mom is such an avid and amazing runner. She is the youngest 49-year-old I know and I can only wish that I will be as young at heart as she is when I am her age.”


Natasha started running on the treadmill before progressing to short 20-minute runs on the road and later easy 5km runs with her mom. Daniela encouraged her daughter to run with Regent Harriers, a group of up to 550 runners who run in Durban North most mornings. The runs not only made her fit and strong, they got her so hooked on running that she even added longer distance runs as well as quality track sessions to her training programme. She now manages 10km runs on Tuesdays and Fridays, a 15km run on Wednesdays and 60 minutes of track on Thursdays. Depending on her ’partying schedule’, she tries to run between 15km and 22km on the weekends.


And through it all, mom Daniela has been her support. “My mom has always been there to keep me company and focused,” says Natasha about her mom, who has run Comrades, Mont-Aux-Sources and Two Oceans. “I am really lucky to have my mom as a running partner. She inspires me to always work hard, not just in running but in all I do, to never give up, because what goes up must eventually come down; also with regards to all the uphills in life.”


EXHILARATION
Natasha says it is difficult to highlight just one thing she loves about running. “There are so many different aspects of running that I love, but if I had to choose, it would be the way running makes me feel after I have finished. I feel exhilarated. There is also something about running early in the morning that just makes the rest of my day so much better. I get to clear my head before my day starts and I also get to start my day so pumped on endorphins that I feel I can tackle absolutely anything,” says Natasha, who reads every single running magazine she can find. Even shopping has taken on a whole new meaning; these days she loves to shop for new running clothes. “It honestly feels as if new running shorts will make me run faster.”


It is the running community that truly keeps her inspired. “Running makes me feel part of a community other than that of family and friends. The running community is so supportive and you will always find someone willing to help you or nudge you up that last hill. There are not a lot of sports where you will find a group of individuals who get as close as the running family does.”


Occasionally she battles to get out of bed, especially on rainy days, but once up she never regrets it. “It’s a small sacrifice I am willing to make. Most of my friends think that I am crazy, but they will only really understand what I am talking about once they have experienced it for themselves.”


Natasha has convinced a couple of her friends to occasionally run with her, but says it is hard for  youngsters these days to start running. “People my age are still learning to juggle their studies, work and their social life, but we eventually learn!” She believes more can be done, especially at university level, to get youngsters involved. “Running clubs at universities often focus on elite youngsters who have been running since school days. They should offer a more social club where youngsters can socialise and get fit at the same time.”


FIRST RACE
Natasha recently completed her first race, the Stella 15km, in a time of 1:18. She was nervous at the start and thought other runners would run over her when the gun went off, but at the finish line there was no one prouder than Natasha, her mom and running friends. “I was extremely proud of myself. My mom and many of the runners I run with were really supportive and proud of my results, which made it so much more rewarding. It was also nice knowing that all those early mornings and hard work paid off.”


ROLE MODELS
“I prefer to look at people I know when it comes to role models. I can truly relate to them and say that I know what kind of a person they are, what their fears and goals are and what their failures and achievements are. My mom inspires me. I would be over the moon if I could accomplish even half of what she has.”


As for the future, Natasha plans to do many more 10km and 15km races, as well as the Two Oceans Half Marathon and eventually more adventurous races. In the meantime, she keeps on believing in herself and her newfound running ability. “Through running I have learned the mind is an extremely powerful tool, and if you know how to use it to your advantage, the possibilities are endless.”

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Too Little Time to Train? Try This!

Many of us are up at the crack of dawn to squeeze in a run before work. At night, few of us have the time or energy to still hit the gym to strengthen our running muscles and to fi rm up the wobbly bits. Here are three quick strengthening exercises you can fi t in after a morning run. It will only take maximum 15 minutes and you can do it in the comfort of your home, just before you head for the shower. 


UPPER BODY
Modified Push-ups (works chest, front of shoulders, triceps and abdominals)



  • Kneel on all fours with your ankles crossed over each other, arms straight, but elbows not locked, palms of your hands on the floor, slightly to the side and in front of your shoulders.
  • Look downwards.
  • Bend your elbows and lower your body until your upper arms are almost parallel to the floor.  Keep your abdominals tight so your back stays straight.
  • Hold for three seconds and then push your body back up.


When you are stronger you can graduate to doing full push-ups, without bent knees.


LOWER BODY
Forward Lunge (works gluteals, hamstrings, quadriceps and calves)



  • Place your hands on your hips. Stand up straight with your abdominals contracted, feet hip-width
    apart, toes facing forward and weight back on your heels.
  • Lift your right toe slightly and leading with your heel, step forward with your right foot (about a stride’s length).
  • As your foot touches the floor, bend both knees until your right thigh is parallel to the fl oor and your left thigh is extended behind you. Ensure that your right heel is in line with your right knee (not in front of it); you’ll fi nd that your left heel lifts off the floor.
  • Now press off the ball of your right foot and step back to the starting position. Repeat this movement, but step forward with your left foot and follow the same sequence.
  • Right and left step forward (lunge) count as one repetition.


Squats (works gluteals, hamstrings, quadriceps and calves)



  • Place your hands on your hips and stand tall, abdominals contracted, feet hip-width apart, toes facing forward and your weight slightly back on your heels.
  • Bend your knees and squat back and down, as if you’re about to sit in a chair. Don’t squat any lower than the point at which your thighs are parallel to the fl oor and don’t let your knees
    extend too far in front of your toes.
  • Return to your starting position.


Sets and repetitions for all exercises:



  • Month 1: One set of 12 repetitions.
  • Month 2 and onwards: Two sets of 12 repetitions.