This Week’s Top Race Picks!

Following on with our weekly feature, we give you a sneak peak at some of the greatest events that are coming up. Trail Races for those die hard trail runners as well as road races for those road running junkies. We have got it all for you!

 

1. Old Mutual Wild Series Mont-Aux-Sources

Make no mistake, the Old Mutual Mont-Aux-Sources is a tough race, but it's definitely worth the blood, sweat and tears. An experience of a lifetime that will take you through some of the country's most rugged yet beautiful scenery. This race is a spectacular adventure and is worth every post-race ache that you will suffer. It all goes down this Saturday, 10 September 2016. Its just you and the 50km of Drakensburg Trail that you need to conquer!

 

2. Run For Hope

Take part in this wonderful charity event organised by the Four Seasons Hotel in Johannesburg. This exciting event will be held on Sunday, 11 September 2016 from 8am and offers a 5km as well as a 7.5km route to all taking part. Runners and walkers can take part in this event and can enjoy a pancake breakfast after the race. Proceeds for this event will be used to help establish programmes that create a better life for the increasing number of Cancer survivors.

 

3. The Cochoqua 3-Day Trail Race

Amoija events is proud to bring you this gruelling 3-day stage race in the heart of Cape Town. Taking place from Friday, 23 September to Sunday, 25 September 2016. The picturesque Boschendal Wine Estate will play host to this year's event. Runners will be challenged by some of the most rugged terrain and although distances might be shorter, watch out for that total ascent number…

 

4. KPMG Durban Relay 2016

KPMG Running Club is proud to bring you this exciting relay event! This race is a fantastic way to ignite team spirit and to put teamwork into action. Running teams of four and walking teams of three will compete in male, female and mixed categories in order to claim the title of the fastest relay team in Durban. This is a great opportunity for corporates, universities, clubs, schools and family and friends to battle it out. It all goes down on Saturday, 24 September 2016. Find out more below!

 

5. Capegate Clicks Charity Run

Gather the family and join in on the fun at this year's Capegate Clicks Charity Run which celebrates it's 10th year this year! The Capegate Clicks annual 5km Fun Run and 10km Race will take place on Saturday, 1 October 2016 and all proceeds from the 5km will be donated to the Clicks Helping Hands Trust. Join us with your pets and prams as over 3000 athletes take to the streets of Cape Town. Click below to find out more!

Team Comrades Plant Trees With Wildlands

The Comrades Marathon Association (CMA) assisted one of its official charities, The Wildlands Conservation Trust, in their tree planting initiative on Tuesday Morning.

Wildlands inspired many businesses and other organisations in the region by setting itself an ambitious goal of planting 100 000 trees during National Arbour week, which takes place during the first week of September every year.

The saplings, all of which are indigenous varieties, were grown and nurtured by ‘tree-preneurs’ who barter with Wildlands for livelihood support items such as; building materials, water tanks, bicycles, food hampers or groceries.

Several local businesses came out in support of the beautiful greening initiative, by availing their staff to join in the tree planting. Thereby contributing to a greener and more sustainable future for the citizens of Pietermaritzburg.

CMA General Manager, Chris Fisher said, “We value the incredible work done by Wildlands. As an official Comrades Charity and as an organisation at the forefront of conservation efforts and with a deep commitment to bettering the social and environmental landscape with significant projects, we could not help but get involved.”

Fisher adds, “Our mission and goals are well aligned to serve the communities in which we operate and give back to society in meaningful ways.”

Put More Power Into Your Running

If you’re looking to improve your muscle ability to produce fast, powerful movements, plyometrics is the type of exercise you should be focusing on. Generally used in explosive sports such as rugby and soccer, plyometrics improves the functions of the nervous system and is, therefore, beneficial to runners of all disciplines and distances. – BY KERYN DUNCAN-SMITH, BIOKINETICIST

A plyometric movement involves the muscles being loaded then contracted, quickly and repeatedly. It makes use of the strength, elasticity and nerve supply of the muscle and surrounding tissues (tendons and fascia) to jump higher, run faster, throw farther, or hit harder, depending on how you use the exercise training. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness and injury resistance.

The benefits of Plyometrics include:
1. Improved muscle strength.
2. Continued strength for the finish of a race – it gives you that final kick down the finish straight.
3. Strength and stamina for effortless trail running.
4. Toughens tissues and trains nerve cells, which allows you to generate the strongest contraction possible in the shortest amount of time. This results in improved running economy, for example, you will use oxygen more efficiently while running.
5. Added to these are the benefits of improved balance, stride length and range of motion.

Muscles have a myotatic reflex, which means they contract automatically when the stretch receptors are stimulated. The knee-jerk reflex is a perfect example of this. This means that the muscle must lengthen during the loading phase (eccentric muscle action) to be followed by an explosive shortening, and all of this must happen in a fast, rhythmic manner.

BEWARE OF INJURY
While performing plyometric exercises, you are at a higher risk of injury because of the explosive nature of the movements. Before adding plyometric training to your weekly regime, you should have good levels of physical strength, muscle flexibility (because of the stretch phase preceding the contraction phase) and proprioception, which is the awareness of your body in space. It is an important component of the balance, coordination and agility that is a requirement when starting plyometrics. Note: This type of training is not ideal for those who are new to sport and running, and athletes should not attempt it while injured.

THE HOW TO…
Plyometric training is high-intensity work and should not be done when you are very tired or stiff. It should be done a maximum of twice a week, and you should never do speed work, hill work and plyometric training in the same week, and never on consecutive days.

So how do you include plyometrics in training? There should be a rest or light running day on either side of your plyometrics day, and you should take a two-week break from all plyometric training every eight weeks. Your training week may look as follows:
Monday: Recovery run
Tuesday: Rest
Wednesday: Plyometrics
Thursday: Easy run
Friday: Tempo
Saturday: Rest
Sunday: Long run

To warm up for the session, jog for at least five minutes, followed by another five minutes of light skipping, jumping jacks and high knee prancing. Try to find a soft, even surface for your workout. It is best to perform these drills on grass, as it will provide some cushioning, and a sports field is ideal, provided it is in good condition. Launch into each drill with your feet hip-width apart and knees slightly bent – and never hold your breath!

FOUR PLYOMETRIC EXERCISES THAT WILL BENEFIT RUNNERS
• Alternate bounding: This is a very long running stride with exaggerated knee-lifts. Bound about 10 strides (counting on one leg only), then jog back slowly and repeat. Do four repetitions. As you adapt to the drill, increase to 15 strides and then to 20 strides.
• Big skipping: This is an exaggerated skipping motion. Drive your leading knee high until the thigh is parallel to the ground while popping off the ground with the other leg, toes pointed. Count about 10 skips (count on one leg only). Jog back slowly and repeat. Do four repetitions. As you progress, increase to 15 skips and then to 20.
• Split squat jump: Start in a lunge position and jump up and forward, pushing off the front leg. Land in the lunge position but with the opposite leg forward. This is an intense drill and requires maximal force with each repetition, so attempt no more than six during your first plyometric session. You can increase this to 10 repetitions and then 16 repetitions.
• Triple jumps: Standing evenly on both legs, swing your arms back, then forward as you leap. Jump as far as possible, landing on your right foot. Immediately jump forward again, landing on your left leg, then hop and land on both feet. Aim for the maximal distance the whole way! Take about a one minute break before repeating the drill. Do four repetitions. Build up to a maximum of 10 repetitions.

IMPORTANT THINGS TO REMEMBER
1. After the drills, do an easy run, or reduced volume speed session. Remember to have an adequate cool-down.
2. Athletes who weigh more than 110kg should be very careful and do only low-intensity plyometric exercises.
3. The technique is of the utmost importance and if you are unsure about a movement. Rather get someone to teach it to you before attempting it. All exercises can be done at 60% effort before doing the maximal effort repeats.
4. You should be well rested and not injured before attempting these drills.

Keryn Duncan-Smith is a biokineticist in private practice in Cape Town. She has multiple medals in the Two Oceans, Comrades, Puffer and Ironman.
 

Old Mutual Soweto Marathon Entries Extended!

The Old Mutual Soweto Marathon has extended the submission deadline for all three race day categories to this year’s race, the Soweto Marathon Trust said today.

“Owing to a large number of requests and last-minute enquiries that we have received from both athletes as well as the interested public, we have decided to extend the deadline from midnight Monday, 5 September to the same time on Tuesday, 4 October 2016.

We urge anyone wanting to partake in any of the categories (42.2km, 21.1km or 10km) to register online before the revised closing date as under no circumstances will any extensions be granted thereafter,” said the Chairman of the Soweto Marathon Trust Sello Khunou.

Now in its 23rd edition, the race fondly known as ‘The People’s Race’ was born out of the need to encourage South African’s to celebrate the country’s history, it’s people and its traditions offer a great opportunity for even the casual runner to enjoy the 10km run come Sunday, 6 November 2016.

Race registration can be done online at www.sowetomarathon.com. For more information visit www.sowetomarathon.com or email [email protected]. Our call centre numbers are 0619171001 and 0619181002. The call centre operating hours are from Monday to Friday from 9am to 4pm.

For alternative information, please contact Caroline Malan [email protected].

Here’s to you, Mr Doughnut Man!

While commentating at a recent half marathon, I think I was asked the best ever question by a runner before a start, so this blog is dedicated to Mr Doughnut Man, who really made my day.
 
I had just set the half marathon runners on their way, so now we were getting the 5km fun runners lined up and ready to start a quarter of an hour later. As is normally the case with fun runs, there were a few nervous newbies on the line, looking like they weren’t sure what they were getting themselves into, but most looked ready to run or walk. Then it happened. I got asked the best pre-race question I’ve ever heard.
 
When you are a race commentator, you become the local ‘Info Officer,’ with many athletes coming up to you to ask about various things to do with the race, like where are the entries taken, where are the toilets, where is togbag security, where is the start line, where is the turnaround point, what time is the start, is there a cut-off time, etc, etc, etc. Let’s just put it this way: Runners ask a lot of questions… so a commentator has to repeat the basics over and over before a race starts.
 
So when a gentleman with a portly disposition walked up to me, serious look on his face, and asked if there would be any water tables for the fun-runners, I put the mic behind my back to cut our conversation out from the rest of the field and immediately answered yes, thinking he needed assurance that he was not about to be abandoned out on the road without water or marshals to guide him back to the finish line. But then he hit me with the second part of his question, and I was temporarily speechless: “Will the water tables have any doughnuts?”
 
He just stood there with an enquiring, almost hopeful look on his face, whereas the look on my face must have been a cross between disbelief and concern about losing my marbles. But then his face cracked into the biggest smile I’ve ever seen and this loud guffaw of laughter erupted from deep in his ample belly. He was absolutely wetting himself at my reaction!
 
It took me a moment to process this, because I was in serious commentator mode, thinking logistics and practicalities, but then I was laughing, too, and I took the mic out from behind my back and shared the joke with the rest of the field. That got a great laugh, and I think it helped relax a few of the first-time runners and walkers as well.
 
Blow me down, about 30 minutes later a car stopped next to the finish line where I was commentating, the driver rolled down his window and called me over, then introduced himself as the owner of one of the cocktail bars near the start and finish. All the restaurants and bars on the beachfront were open early on the day to cater for the runners, and he said he’d heard my joke about doughnuts, so he’d decided to do something about it. He’d actually gotten his wife to make a big batch of doughnuts, and here was a plateful for me!
 
A short while later Mr Doughnut Man finished his 5km walk, and I asked him if he’d found the doughnuts along the way. He just gave another one of those awesome belly-laughs, and said, no, he had not seen any along the route, but patting his boep, he said luckily he’d smuggled a few into the race himself!
 

Modern Athlete R18 Subscription

Digital is great, but sometimes you just cannot go without the feeling of a real magazine in your hand. Take a look at this amazing offer that we have for you!

Get your very own October issue of Modern Athlete Magazine, together with the 2017 Comrades Marathon Training Guide for FREE, and for every month thereafter pay only R18 per month on a debit order basis.

Yip, that's right folks. No long-term contract. Simply subscribe and we’ll get your first copy to you pronto!

 

Half Price Tuesdays on Huddle Trails!

The beautiful trails at Huddle Park in Linksfield Road, Edenvale, Johannesburg, are open seven days a week and accommodate runners, walkers and mountain bikers of all abilities! These trails were developed by Modern Athlete and Modern Cyclist in conjunction with DirtLab, and are open from 6:30am to 5pm every day, at a daily use fee of R40.
 
Now, for the month of September, Modern Athlete has a special offer for you!
 
Runners and riders will be able to use the trails every day as usual, but on Tuesday evenings will be able to use the trails for an extended time from 5pm to 9pm, for a half-price fee of just R20. So bring your headlamps and enjoy some incredible night running or riding.
 
Day passes for mountain biking or running are processed at the Golf Shop at Huddle Park. Children under the age of 12 qualify for a reduced rate, but must be accompanied by an adult. We also have a Kids and adult pump tracks as well as a bike cleaning station. Walkers can currently enjoy a big walking space to the right as you enter the parking lot.
 
There are a couple of house-keeping rules to remember, please:
Cyclists must wear helmets.
Dogs on a leash are welcome and can enjoy a drink of water at our Club House Restaurant after a walk. However, please remember to clean up after your dogs.
No picnicking is allowed and food and beverages cannot be brought in for consumption on the premises.
All users of the trails must sign an indemnity form.
 
So, see you on the trails at Huddle!

When You Gotta Go…

I really love running, but every now and again my bladder decides to slow me down a bit with its habit of calling emergency meetings… and then not showing up!
 
So there I am, ready to tackle another half marathon, having been to the loo just before I left home to drive to the race, and then again just after registering. I’ve changed, lubed and done all the pre-race things I normally do, then I line up, the gun is fired and we’re off.
 
But my bladder has other ideas… Seven kays down the road it sends a memo that it would like to make another contribution to the effort to keep the trees and bushes of Cape Town well watered. So I start looking for a suitably concealed clump of trees or bushes to go stand behind, so that I can do my thing, but there’s nothing usable in sight. (I was taught that urinating publicly beside the road is just not on, so even during a race I will rather hike a hundred metres from the road to find a suitable spot.)
 
OK, so now I’m holding onto the bladder tinkle while I keep searching for a suitable place to pull over. Nothing for the next two kays! And then finally I spot some bushes that seem heaven-sent and I pick up the pace to get to them a little quicker, because now I’m starting to feel a little uncomfortable. I get there, head off the road, clamber over a fence and check that nobody can see me from the road – and that there is nobody else already behind the same bushes – and then I am ready to do my thing.
 
But would you believe it, nothing comes out! I can feel I need to go, because my bladder has been talking to me for the last three kays, subtly hinting that I should pull over soon, and now that I have found a decent clump of bushes the damned thing goes on a tea break!
 
Right, so after a few minutes of waiting to see how long the tea break will last, I decide to get back on the road. Surprise, surprise, 200 metres further on the bladder suddenly returns to the office and starts sending urgent meeting requests to my brain regarding an urgent missed deadline issue… So I start looking for another suitable bush, which I find another kay-and-a-half further on, pull over, bundu-bash to reach, check for privacy, assume the position, and… NOTHING!!!
 
Now I’m getting seriously peed off – figuratively, of course – because this is ruining my race. Back on the road again, bladder comes back from lunch and requests another meeting, without so much as an apology for missing the previous two. How rude.
 
So it’s third time lucky, I reckon, as another clump of bushes comes into view. I head off again, pull myself up an embankment, get behind the bushes I’ve selected, check I’m alone and hidden, and finally… FINALLY… my bladder is on the same page as me. Aaaaaaaaaahhhhhhh, sweet relief! 
 
I walked away from that ‘meeting’ making a mental sticky note to send a diplomatically-worded request to my bladder to try to stick to arranged meeting times in future. But I’m not going to hold my breath. Some people are just always late…

Celebratory Run in Mauritius

When the winner of our awesome Modern Athlete competition to win a trip for two to Mauritius, Althea Purnell, jetted off for her sunny island getaway, she went not only to claim her prize and do some incredible running, but also to celebrate a very special anniversary!
 
W
hen we called Althea to tell her she had won an all-expenses paid trip for two to Mauritius, including entries for the LUX*Sports Mauritius Marathon, we were met with complete disbelief. In fact, she thought she had been pranked… until we called her back to ask her for her passport details. “I honestly thought I was being pranked, I couldn’t believe it was real,” says Althea.
 
Having finally gotten her to believe us, we asked who she would be taking with her on the trip, and she replied happily that she would of course be taking her husband, David. “We spent our honeymoon at the Royal Palm Hotel in Mauritius and now 30 years later we will celebrate our wedding anniversary where it all began.”
 
Modern Athlete was thrilled to be able to make this wonderful prize available such deserving winners, thanks to Air Mauritius, LUX* Resorts & Hotels, TomTom and GO SPORTS Travel – and being a running publication, we just had to make sure the trip included a running-related activity. And what better way to see the island than by taking part in the LUX* Sports Mauritius Marathon?
 
So Althea and David departed on their Air Mauritius flight for their second honeymoon, as excited as two children the night before Christmas, and they were warmly welcomed to Tamassa, Bel Ombre LUX* Resort & Hotel, where they were immediately whisked into a world of luxury as they got in some well-deserved rest and relaxation.
 
Reliving the early years of their relationship, Althea and David say they had a special start to their relationship. Having met through work, David quickly realised the way to her heart was to support her in what she loved to do, and with that in mind, “he bought me my first pair of running shoes, so I had to marry him,” laughs Althea. And 30 years later, taking this trip down memory lane must have really inspired Althea, because she finished on the podium in the the LUX*Sports Mauritius Marathon, coming home second in the women’s 60-plus age category!
 
All in all, an anniversary to remember, and the Modern Athlete team is glad that we could add a bit more magic to the lives of these two running lovebirds.

Sun-Chasing in Chamonix

The Asics Beat The Sun international relay event not only brings a select group of runners from all over the world to run in the magical French Alps, but is also followed by thousands upon thousands more runners around the world via social media. Modern Athlete Editor Sean Falconer was fortunate to be along for the run this year, and says he has left part of his heart in the Alps.
 
It’s a magical place to be in the French Alps on the 21st of June, specifically in the little town of Chamonix, nestling right under Mont Blanc, the highest mountain in Europe at 4810m, in a stunningly picturesque corner of France bordering on Switzerland and Italy. You see, this date marks the Summer Solstice, the longest day of the year, when the sun rises before 6am and only sets around after 9pm, presenting a glorious day of nearly 16 hours to go playing in the mountains. So, no surprise then that somebody dreamt up the idea to try run 150-odd kilometres round the mountain between sunrise and sunset in an effort to beat the sun!
 
I can just image that brainstorming session over a couple of local brews one balmy summer’s evening in the Alps… “Wait, let’s make it a relay so more people can be part of it… we can call it ‘Nature’s Toughest Relay’… and invite international teams to bring runners from all around the world to Beat The Sun, like an inter-continental competition… and we can mix professional and amateur runners in each team, to spice things up, and run competitions to find the amateurs for each team… and we can dress them up in cool colour-coded gear from Asics, so each team has its own identity… and we can go crazy on social media around this whole thing… #beatthesun… and then we can really go have some fun in the mountains!”
 
Even if that isn’t exactly how it went down, in 2014 the first event was run with four teams taking part, growing to six teams in 2015, including an African team for the first time, which finished fourth. A year later, I found myself at the third Asics Beat The Sun event, courtesy of an all-expenses paid media invite from Asics South Africa, because Modern Athlete had been brought on board as a media partner and we had run a competition in the mag to help find a winner for the slot in the team reserved for an SA amateur runner. And in return, I got to spend a few days chasing Team Africa around the Alps. Tough job, but somebody has to do it!
 
Bit of Local Flavour
Team Africa was one of the eight teams this year, alongside three teams from Europe (North, Central and South), two from the Americas, as well as East Asia and Oceania Pacific. The African team actually had a distinctly South African feel to it, with the team captained by pro triathlete and adventure racer Carla van Huysteen, and also featuring amateurs Tumi Matlou of Johannesburg and Corli Leonard of Stellenbosch, both of whom won their spots on the team through the Modern Athlete competition. The rest of Team Africa consisted of talented pro runners, Givemore Mudzinganyama of Zimbabwe, who lives and races in SA, and Duncan Kiptanui, a French-based Kenyan runner with a 1:04 half marathon PB returning for a second stab at Beat The Sun. The final amateur slot went to Hadi Selmouni of Algeria.
 
Tumi is a PR specialist, speaks five languages and has an infectious extroverted personality, while Corli is an industrial engineer with a slightly more introverted but equally inviting personality, and the two had actually competed for the same spot on the team. They were two of the three finalists chosen from all the entries and then had to mobilise their friends to vote for them in an online campaign, but when plans fell through to include an amateur runner from north Africa, it made sense to send both the SA girls, as they had both embraced the competition wholeheartedly and gotten over 20,000 votes each in an enthralling online ‘race.’ Best of all, they became instant friends soon as they met, as well as both being hugely popular with the other international teams.
 
The Mountains are Calling
A trip like this presents an incredible opportunity to see a part of the world one might not otherwise get to, and I always make the most of the time available to explore, especially if that means heading out for a run. Fortunately, the good folk at Asics had laid on plenty of great new shoes and gear for us to try out, and some planned runs in the mountains, so logistics were taken care of. All I had to do was catch the bus in my running kit. While the relay runners were taken up the mountain in a blizzard the day before most of the media arrived, and shown how to use crampons and ice picks – just in case – the first media run was a much more sedate trundle in good weather around the snow field at 2000m above sea level at the top of the Planpraz Cableway overlooking Chamonix 1000m below. Absolutely stunning, and the view of Mont Blanc was mindblowing.
 
The following day was race day, and after watching the start at 5:44am, and seeing the teams off, the media contingent was bussed to the first handover point to watch the early action. Next we drove through the incredible Tunnel du Mont Blanc, emerging on the other side of the mountain in Italy and heading to the town of Courmayeur to continue supporting the runners – after taking a ride up the Courmayeur Skyway cableway to experience some more rarified mountain air.
 
We were also invited to go for a run on part of the eighth leg of the relay, so we could see what the runners were experiencing. As luck would have it, when we got to our starting point it was raining and the wind was icy – the weather in the mountains is always unpredictable – but our Asics gear conquered the conditions admirably, even if the same could not be said for my legs. Apparently my calves don’t function nearly as well at 1700m, while running up a glacier, as they do at sea level. Go figure!
 
Excitement Building
Meanwhile, Team Africa was holding its own in the main event. The three European teams were dominating – I suspect they could just handle the cold better than the other teams – but the Africans were always round about fourth or fifth position. Until the third-last leg, when most of the teams were told by the organisers that for safety, they would have to be short-cutted to the finish, so as to make sure no runners were still out in the mountains when it became dark.
 
And so, after watching Team Europe North come home first and beat the sun comfortably, followed a short while later by Europe Central, we then watched as Europe South came home just after official sunset at 9:25pm, even though it was still quite light in Chamonix. At the finish line, none of us knew about the drama out on the route, with the second-last leg runner of most of the other teams, including Corli, not being able to run due to the falling light, and thus the final leg runners were told to head for the finish. That saw Duncan the flying Kenyan come blitzing in the finish to claim an unofficial fourth place for Team Africa. Cue team pics at the finish, hugs all-round, and then the party started, with some of the athletes and media keeping the dance floor rocking till well after 3am. (Good news is that now my legs were functioning without complaint again, so the dancing went much better than the glacier running!)
 
Huge thanks to Asics South Africa, especially Team Africa’s ‘Team Dad’ Dawid Visser, for taking Modern Athlete along for the run in Chamonix. Rumour has it that the next Asics Beat The Sun event will be in Japan, and Sean says he is more than happy to start brushing up on his Japanese. Konnichiwa!