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Making the Most of It

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He’s one of the most irrepressible spirits of the Western Cape running and multisport communities, but just a few years ago Ashraf Orrie was going through hard times, and he says it was running that got him through it. – BY SEAN FALCONER

When his construction business took a downturn in 2010, Ashraf Orrie took a lot of strain, eventually ending up with depression, but things started to change for the better when he decided to take up running in order try take his mind off things. “That was when I realised what I had been missing all my life. Not only did I get fitter, lose weight and feel great, but you make so many contacts through running, and I picked up many jobs through the sport. Also, when I was having financial troubles I was sleeping 10 to 11 hours at a time, but now I feel fully recharged with just five or six hours. I was sleeping my life away!”

By 2011 Ashraf had been joined on the road by his whole family – wife Roldah, daughter Nabeelah and sons Zunaid and Riaz – and they all took to the sport so well that the whole family went home with awards at the 2014 Lion of Africa Itheko Athletic Club Awards. “Our kids are very dedicated to their studies, top academic achievers, but come race day, all the talk in the house is about running. We really went through a total lifestyle change: No more burgers, curries and biryani, now it is salads or tuna for supper. We train together, and shop together for sporting goods, and there are running magazines on all our dressing tables.”

With three Comrades to his name, including a best of 9:44:59 last year, Ashraf (47) says he felt he had come full circle in running, having done all the races in Cape Town and a few others around the country, as well as joining clubmates on two overseas tours to run marathons in Athens, Barcelona, Rome and Istanbul. “I decided my next challenge would be triathlon, so I did the ITU Cape Town Tri and the XTERRA at Grabouw, but just as a social athlete. My first proper triathlon race was at Slanghoek near Worcester in September, and I finished third veteran. I came out the water mid-field and stayed there in the cycling, but then made up all my time on the run. Now in January I’m taking on my first IRONMAN 70.3, and then it will be the full IRONMAN a few months later.”

Running Cameraman
If you spot Ashraf at a race, chances are he will be pointing a camera at you, and he has been known to take between 300 and 400 photos during a half marathon! “I run with my camera if I am doing an easy run, and everything goes up on Facebook, where people can tag themselves. I also post my diet and training programmes, and I have a lot of contact with youngsters who say I inspire them. They even joke that I am now a bit of a target to chase,” he laughs.

“I regard myself as a very unselfish person – I’m happy to share what I have learnt, and my door is open to all. Some of the young guys know where I live and that they can get a plate of food there, and I also give them lifts to races, or help them with supplements, or accommodation. I don’t ask for a cent; my satisfaction comes from seeing their faces when they realise somebody is prepared to help them. I simply love running. I only started running late in life, so now I’m grabbing all the opportunities, making the most of it, just enjoying myself, but also trying to help others along the way.”

Two Oceans entries close in record time

Modern AthleteEvent Update!Leave a Comment on Two Oceans entries close in record time

Entries for the Old Mutual Two Oceans Ultra Marathon once again closed in record time when the event reached its 11 000 entry limit in the early hours of 2 January 2016.

This closure – eight weeks before the official closing date and with 83 days to the 2016 event – marks a historic moment for the world’s most beautiful ultra-marathon. The entries for the Ultra Marathon sold out about a week before the official closing date for the first time in 2014, and one month before the official closing date in 2015.

“Our early predictions of selling out by mid-January were completely blown out of the water,” says Carol Vosloo, general manager of the Two Oceans Marathon NPC.

“The ever-increasing demand for entries shows that the Old Mutual Two Oceans Marathon remains on the bucket list of runners across the globe and that the culture of long distance running is alive.”

The Old Mutual Two Oceans Ultra Marathon – an official International Association of Ultrarunners (IAU) Gold Label event – takes place on Easter Saturday, 26 March 2016.

Ultra entrants are reminded to submit their qualifier details and 2016 running club license numbers by 23 February 2016 or risk forfeiting their entry.

Substitution Entries Open 11 January 2016

Good news for runners who failed to secure an entry into the 2016 Old Mutual Two Oceans Marathon, is that the substitution entry window is open between 11 January and 23 February 2016.

The substitution entry process provides runners who can no longer participate, the opportunity to “hand over” their entry to another runner.

“Substitution entries provide an important logistical function that contributes to athletes’ safety on race day,” adds Ms Vosloo.

“Runners withdraw for a number of reasons, but it’s not just a small matter of handing your race number over to a friend. Each runner’s personal profile – which includes important medical and emergency information – is linked to his/her race number, and the substitution process facilitates the linking of a newly-issued number to the new participant.”

Vosloo warns that not following the proper substitution procedure could have life-threatening consequences, as emergency personnel rely on the accuracy of the information linked to an athlete’s race number.

“We are responsible for the safety of over 27 000 runners, and urge all athletes to not only follow the proper procedures, but to also take responsibility for the accuracy of their personal, emergency and medical information.”

The Substitution Entry Process

  • Starting at 10:00 on 11 January 2016, the withdrawing runner must log into the online system and click on the “substitute” button. A voucher number will be displayed and an email containing this voucher number will be dispatched.
  • The withdrawing runner needs to forward this voucher number and original race number to the runner who intends to take over this entry.
  • The withdrawing runner ONLY gives up his/her entry. Any additional purchases like a RaceTec Chip, merchandise, etc, must still be collected by the original entrant.
  • The original entry fee is not refundable.
  • The new runner must take the voucher number, log into the online entry system and click “Substitution”. The withdrawing runner’s original race number must also be captured.
  • Once the substitution has been validated, the system will prompt the new runner for personal and medical information (if this hasn’t already been completed).
  • The cost for a substitution entry is R120. However, other costs may still apply, including the compulsory RaceTec Chip (if the new runner doesn’t already have one), etc.
  • Runners who substitute for the Ultra Marathon are required to meet the qualification requirements and have a valid 2016 running club license.


Athletes withdrawing their entries are encouraged to post messages on the event’s social network pages, www.facebook.com/TwoOceansMarathon, @2OceansMarathon on Twitter and Instagram. Runners can also join in the conversation by using the #RunAsOne hashtag.

For more information, click here or contact the organisers either via email ([email protected]) or telephone (0861 262 326 / 021 799 3040).

Cruising home with a smile.

Climbing Every Mountain

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One of those philosophical questions people like to ask each other is, mountains or sea, which do you prefer? One person who would undoubtedly choose the mountains would be Jacques von Wielligh, who has a burning passion for visiting high places, preferably by running up to them. – BY SEAN FALCONER

By day he works in IT in the tourism industry, but give Jacques half a chance and he will don his running gear and head for the nearest mountain. The 39-year-old husband and father of two from Kuilsriver in the Cape simply loves getting to the top of high places, and he is currently ‘collecting’ trigonometric beacons by running to them and photographing them, in what he calls his 100 Trig Beacons Challenge – and that is just a logical extension of his other great adventure, the Nine Peaks Challenge.

Jacques excelled at rugby at school and also did athletics, clocking a PB of 2:03 for 800m, but after school he made a name for himself in road cycling, winning the prestigious Die Burger Sanlam Tour in 1997 and earning himself a pro contract to ride in Belgium. However, he soon became disillusioned with cycling: “I was heading towards a serious career in the sport, dreaming of riding the Tour de France, but I saw other riders taking EPO right in front of me, and that put me off, because I was not prepared to cheat. So I came home, and I haven’t owned a bicycle since. Then I saw an interview by Ryan Sandes about running the 4 Deserts Challenge, and seeing the places he was getting to visit made me also want to get out there. Back then, even running 10km was an achievement for me, but now I run up to 150km at a time, and I’ve seen some incredible places, so I’m very grateful to Ryan – if not for him, I would not have gone out there.”

Accepting the Challenge
About two years ago Jacques read online about a challenge to run the highest peak in each of the nine provinces of South Africa, which would entail a total elevation gain of 10,300m, but after doing some research he realised there was very little info available for some of the peaks. “I wanted to go map out routes for others to summit, because I never just do things for myself. I had just run a sub-five-hour Two Oceans, so I was fit, and I am quite computer-savvy thanks to my work, so I pulled out Google Earth, plotted the routes, exported the files to my GPS device and then took my cycling mate Nigel Isaacs with me for support and followed the little arrows to the highest summit of each peak.”

Typically, Jacques is understating the magnitude of the trip. They started in the Limpopo Province and in just under two weeks he and Nigel worked their way down to finish in the Cape, with Nigel summiting some of the easier peaks alongside Jacques, and him doing the rest solo. First up was Iron Crown (2126m), then Die Berg (2331m) in Mpumalanga. “Die Berg is not difficult to get up to, because there is a tar road all the way to the summit, but I mapped out an off-road route where there is so much more to see, including animals, rivers, pools, a waterfall… If you don’t go my route, all you see is the road.” Next was Nooitgedacht Wes (1806m) in the North West, which Jacques describes as a sacred place. “It’s a mountain sanctuary park, and we ran up a river gorge system, where I incidentally lost my wedding ring, did a circle route on the other side, then came back down through the gorge. Absolutely stunning!”

The fourth peak was Toringkop (1913m) in Gauteng, where no running is actually allowed. “It’s not really a summit, just the highest point, and we found a note left on our vehicle to call the officials, because we had been spotted running on the hiking trail.” Then it was on to Namahadi (3275m) in the Free State, and Jacques says the adventure really started here. “If I could recommend one place in South Africa to run, this would be it. It’s so beautiful there, on the border with Lesotho, and the Mont-Aux-Sources trail race is run on the same route. Some people think Monties is the highest point, but you actually have to go quite a bit further to get to Namahadi, although it is actually just a few metres higher. You park at Sentinel Parking Point, go up the chain ladders, and what an amazing view!”

From there they headed to KwaZulu-Natal for Mafadi (3451m), the highest point in SA in the Drakensberg. “We went up Leslie’s Pass, past the natural marble baths, into the snow. You can’t really run there, it’s more like crawling as you follow the Lesotho border, but there’s a cave up there where you can overnight and then watch a stunning sunrise the next day.” Next was KwaDuma (3019m) in the Eastern Cape, where they stayed overnight in a local village, having handed out food and other goods, before heading up the peak. “That was something special, untouched beauty, with wild horses running free up on the escarpment,” says Jacques.

It was a quick 10km summit to Murch Point (2156m) in the Northern Cape, but also a hair-raising one. “There was mist over the Kompas Berge mountains, so I could not see the view, and then suddenly lightning struck the ground less than 300m away as I came down, so I ran very fast to get to the car. It was very frightening!” And that left Seweweekspoort (2325m) in the Swartberge, about 60km from Laingsburg in the Western Cape. “Nigel tried to go up with me and didn’t make it, because my route was too rocky with dense bushes, so I went back later with a foreign running mate, Frenchie, who is a real trail runner, and we found a better route.”

Passing on the Info
Jacques says the round trip can be done as an active 12-day holiday, if you’re fit, but he warns that some of the summits involve a long trek, and for some you need to go equipped with a tent and emergency gear. “Being in the tourism industry, I can take people on the tour, or can arrange a tour bus, accommodation and tour guides, which will make it a nice experience. There are also so many things to see along the way, including some 200 caves to explore on the various peaks. That’s what makes me tick. It’s all about exploring, experiencing amazing journeys and discovering new things. The mountains were there long before us, and will be there long after us, and I find peace and freedom up there. It is mind-blowing to reach a summit, and if you can share a mountain with somebody, the memory will last a lifetime. That is what motivates my running now, not competing against the clock or other runners. If I could relive my life, I would touch the top of a mountain every day.”

To read the full story of the 9 Peaks adventure, go to http://issuu.com/jacquesvonwielligh/docs/the_9_peaks_experience.

Just Let Me Run!

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For some people, running on a treadmill might be boring and the idea of running straight lines isn’t too exciting, either, but after months out of action following an operation, Blitzbok Sevens Star Chris Dry says any form of running is exciting! – BY EUNICE VISAGIE

Springbok Sevens Rugby player Chris Dry will never take the ability to run for granted again – even on a treadmill, or just in straight lines. That’s because he wasn’t able to run at all for a few months following a hip operation in late May 2015, to fix a long-term niggle, at the end of the World Sevens Series, which was followed by 20 weeks of rehabilitation that initially included no running whatsoever. Having made his return to playing action in October, the 27-year-old veteran of more than 40 Sevens tournaments looks back on his time out of action and says, “Any form of running is exciting if you haven’t been able to run for months on end!”

“At first I mostly did strength training, mainly off-the-feet work, and then I started with slow walking and cycling. And then it was time for the Alter-G anti-gravity treadmill. Running finally started with straight line running on the track at the Stellenbosch Academy of Sport. Some side movement running on the field followed that, and then it really got exciting when I was allowed to do some running integrated with stepping!”

Next Chris had to get back on the field and train with the team. “It was a slow process, and I could not do all the session immediately. The last step was getting fully involved with all the session and being able to take contact.” Chris then made his comeback at the end of October when the Sevens team played in Singapore, and he says, “It was great to be back, and Nadia Clenzos from the Stellenbosch Academy of Sport’s performance unit deserves a lot of credit for my smooth comeback.”

Moving Up
Chris began to stand out in rugby at Grey College in Bloemfontein, making it into the Free State Under-18 team for the Craven Week, then going on to play Under-19 and under-21 for the province. The flanker made his first class debut in 2009 in the Currie Cup, but in 2010 he changed direction by joining the South African Sevens set-up, making his debut at the 2010 Adelaide Sevens and quickly establishing himself as a regular in the team. At the time of writing in mid-November, he had played in 44 tournaments for his country, including being part of the gold medal-winning team at the 2014 Commonwealth Games in Glasgow, Scotland. This past season the SA team not only finished second in the 2015 World Sevens Series, but also qualified for the Olympic Games in Rio next August.

The upcoming season is going to be huge for the Blitzboks. The World Sevens Series is 10 tournaments and the season ends with the Sevens debut at the Olympic Games. It will be the first time ever Sevens will be part of the Olympics. (Rugby was part of the Games for the last time in 1924, when America won the gold medal.) “The Olympics is the ultimate goal of the season, but we will focus on each tournament as they come,” says Chris. “We are a proud squad and we will always be going to tournaments and take the field with the eye on achieving the goals we set as a squad.”

Chris admits that now that he is fully back to playing fitness, the only running he will be doing is on the field. “I did a lot of cross-country running when I was younger, but now I really need to take care of my joints, because my body already gets lots of punishment. There was a time when I did some running during the December holidays, but now I like to add something to the running…like playing Sevens!”

Plan Your January Racing

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South African runners are blessed with a terrific race calendar, with so many great races to do, so check out these events for January 2016, including road and trail runs as well as other running disciplines, and make your racing plans! – BY TOM COTTRELL AND SEAN FALCONER

GAUTENG: CENTRAL GAUTENG
Sunday 10 January
Varsity Kudus 15km, Library Lawns, East Campus, WITS, 7am, Heather Kennedy 083 252 3250

Wednesday 13 January
President Hyper Berg en Dal Nite 15km & 5km, President Hyper, Pretoria Street, Krugersdorp, 7pm, Elsje Croucamp 082 559 1176

Sunday 17 January
Dis-Chem Half Marathon & Centrum 5km Dash, Bedfordview Virgin Active, Van Buuren Road Entrance, Bedfordview, 6am & 6:15am, Race Office 083 287 6792

Sunday 24 January
Modern Athlete Bobbies Half Marathon, 10km & 5km, Greenstone Shopping Centre, Greenstone Hill, Edenvale, 6am, Lt. Col Hein Gerber 079 525 0302

Wednesday 27 January
Arwyp Medical Centre Aston Manor Nite 15km & 5km, Barnard Stadium, between CR Swart & Plane Road, Kempton Park, 7pm & 7:10pm, Clive Gould 083 386 0796

Sunday 31 January
Johnson Crane Marathon, Half Marathon, 10.5km & 5km, Willowmore Park, Harpur Avenue, Benoni, 6am, Race Office 072 678 2140

GAUTENG: GAUTENG NORTH
Friday 1 January
New Year's 10km & 5km, Pretoria Botanical Gardens, 2 Cussonia Avenue, 7am, Daan du Toit 082 572 4169

Saturday 9 January
A4 Aerobics 4 All Road Safety Half Marathon, 10km & 5km, Eco Boulevard, 270 Witch-Hazel Avenue, Centurion, 6am (21 & 10) & 6:15am (5), Race info 083 627 5326

Wednesday 13 January
Meerkat Night 10km & 5km, Service Golf Club, Voortrekkerhoogte Military Base, Centurion, 6pm, Shane Gouldie 082 332 9552

Saturday 16 January
ACE BestMed Half Marathon, 10km & 5km, Eersterust Soccer Stadium, cnr St Joseph & Hans Coverdale West, Pretoria West, 6am, Roewyn Danster 082 804 2923

Wednesday 20 January
Paperbark Tree Night Run 10km & 5km, Waterkloof Golf Country Club, John Rissik Drive, Pretoria, 6:30pm, Shane Gouldie 082 332 9552

Saturday 23 January
PricewaterhouseCoopers George Claassen Half Marathon, 10km & 5km, Pick n Pay Hyper, Selikats Causeway, Faerie Glen, Pretoria, 5:30am (21) & 6:30am (10), Pete van der Merwe 079 492 1116

Wednesday 27 January
Owl Night Run 10km & 5km, Irene Golf Club, 1 Main Road, Irene, 6pm, Shane Gouldie 082 332 9552

Saturday 30 January
Wonderpark Akasia 3-in-1 Marathon, Half Marathon, 10km & 5km, Wonderpark Shopping Centre, Heinrich Street, Akasia, 5:30am, Altje Conradie 082 372 7093

GAUTENG: VAAL TRIANGLE
No races scheduled for this period

WESTERN CAPE: BOLAND
Wednesday 6 January
Wagon Trail Night Run #6 10km & 5km, Anura Wine Estate, near Klapmuts on R45, 6:30pm & 6:45pm, [email protected]

Saturday 9 January
Baytown 12km & 6km, Miems Restaurant, 363 Central Road, Pringle Bay, 8am, Sonja du Toit 084 850 0681

Sunday 10 January
Post Turkey Trail Run 18km, 12km & 6km – Spur Country Classics #1, Grabouw Country Club, Eikenhof Dam, Elgin-Grabouw, 8am, 8:15am & 8:30am, Quantum Events 021 789 0188 (W)

Saturday 16 January
Druk My Niet 10km & 5km Trail Run, Druk My Niet Wine Estate, Paarl, 8am & 8:15am, [email protected]

Sunday 17 January
Resolution Trail Run 15km, 12.5km, 7.5km & 5km, Dirtopia Trail Centre, Delvera Farm, 10km from Stellenbosch on R44, 7am, 7:15am, 7:30am & 7:45am, Dirtopia Events 021 884 4752 (W)

Sunday 31 January
French Flair Trail Run 11km & 6km, L’Avenir Farm, on R44 about 10km outside Stellenbosch, 7:15am & 7:30am, Dirtopia Events 021 884 4752 (W)

WESTERN CAPE: SOUTH WESTERN DISTRICTS
Friday 1 January
NSRI 10km & 5km Beach Trail Run, Diaz Beach, Mossel Bay, 9am, Dawie Zwiegelaar 082 990 5954

Saturday 2 January
Knysna Trail Run 24km & 16km, Middle Erf, Harkerville Forest and Sinclair Reserve, near Knysna, 7am, Leon Brown 082 422 1033

Saturday 9 January
Sanlam Trail Run – George 15km & 6km, The Old Sawmill Shed, George, 7am, Danie Raubenheimer 083 376 7414

Saturday 23 January
Schoemanshoek Half Marathon, 10km & 5km, Orchard Fine Foods (Next to Church), Schoemanshoek, 6am, Danie Raubenheimer 083 376 7414

Friday 29 January
Top Gear Nite 10km & 5km, Top Gear Sports Shop, Hibernia Street, George, 6pm, Leon Rothman 083 709 1866

WESTERN CAPE: WESTERN PROVINCE
Sunday 10 January
Ocean Basket Bay to Bay 30km, 15km & 5km, Maiden’s Cove, Victoria Road, Camps Bay (30) & Hout Bay Harbour (15) to Glen Country Club, Camps Bay, 6am, Top Events 021 511 7130 (W)
Wednesday 13 January
Spur Cape Summer Trail Series #1 12.3km & 8.5km, Tygerberg Nature Reserve, Plattekloof Entrance, 7pm & 7:26pm, Race Secretary 021 821 9898 (W)

Saturday 16 January
Hohenort 15km, Alphen Centre, Constantia, 6am, Jerome Merton 083 280 9798

Sunday 17 January
Spur Cape Summer Trail Series #2 13.4km & 6.3km, Lebanon Forest, Grabouw, 7:30am & 8:05am, Race Secretary 021 821 9898 (W)

Wednesday 20 January
JointEze Dan Luyt Nite 15km, Durbanville Library, Oxford Street, 6:30pm, Carlo Zylstra 083 453 3433

Saturday 23 January
Red Hill Marathon & 36km, Fish Hoek Sports Complex, Nelson Road, 5:30am, Race Organiser 076 115 8285

Tueday 26 January
Spur Cape Summer Trail Series #3, Distances TBC, Kirstenbosch Botanical Gardens, Cape Town, 7pm (long) & 7:21pm (short), Race Secretary 021 821 9898 (W)

Wednesday 27 January
KFC Brackenfell 10km & 5km, Brackenfell High School, Rogland Street, 6:20pm & 6:30pm, David McCarthy 079 913 0618

Saturday 30 January
Lourensford Market Trail Run 15km & 8km, Lourensford Estate, Somerset West, 8:30am, Quantum Events 021 789 0188 (W)

Sunday 31 January
Kloof Nek Classic Half Marathon, Camps Bay High School, Lower Kloof Road, 6am, Brenda Austin 082 561 7748

KWAZULU-NATAL
Sunday 10 January
Ronnie Davel Memorial 16km & 5km, Laddsworth Primary School, Hilton, 7am, John Holiday 082 806 6749

Sunday 24 January
Kearsney Striders Half Marathon & 10km, Kearsney College, Old Main Road, Botha’s Hill, 6am, Jenifer Rigby 083 531 9417

Sunday 31 January
PDAC 25km, Waterfall Shopping Centre, Lahee Park, Anderson Road, Pinetown, 5am, Teneal Featherby – [email protected]

FREE STATE
Saturday 23 January
AEL Mielie Marathon, Half Marathon & 10km, HTS Sports Grounds, Volks Road, Welkom, 5:30am, Laura Van Wyk 072 463 8399

EASTERN CAPE: BORDER
Friday 15 January
PWC Nite 10km & 5km, Old Selbornian Club, Gleneagles Road, Bunkers Hill, East London, 6pm, Sharon Eldridge 083 284 3781

Saturday 23 January
Pennypinchers Half Marathon & 10km, Beacon Bay Country Club, East London, 6:30am, Graham Reynolds 082 448 0727

EASTERN CAPE: EASTERN PROVINCE
Saturday 2 January
Woodlands Dairy 15km & 6km Trail Run, Mentors Country Estate, Jeffrey’s Bay, 6:30am, Kobus Joubert 082 490 7218

Saturday 16 January
N2 City Bluewater Bay Challenge 15km & 5km, N2 City Complex, Bluewater Bay, Port Elizabeth, 6:30am, Colin Parkins 083 651 3836

Saturday 23 January
Hydrassist Half Marathon & 5km, Eastern Province Command Army Base, Willow Road, Forest Hill, Wendy Denston 076 834 8124

Saturday 30 January
The Herald Builders Warehouse Rafi’s Friendly City Marathon, 10km & 5km, Fountain Vineyard Church, Behind Builders Warehouse, Buffelsfontein Road, Port Elizabeth, 5am, 6:30am & 7:30am, Graham Channon 078 184 9723

Sunday 31 January
Puma Trail Run – Port Elizabeth 12km & 6km, Venue TBA, 7am, Race Office 082 991 0045

FAR NORTH: LIMPOPO
Saturday 23 January
Seeff Properties 2-in-1 10km & 5km, Seeff Offices, General Viljoen Street, Platinum Park, Bendor, Polokwane, 7am, Race Organiser 072 149 2674

FAR NORTH: MPUMALANGA
Wednesday 20 January
Eskom Wellness Nite 10km & 4.9km, Eskom Park, Witbank/Emalahleni, 7pm, Paul Bester 082 966 7767

Saturday 23 January
Shanduka Coal Middelburg 5-in-1 Marathon, 32km, Half Marathon, 15km & 10km, Shanduka Coal, Middelberg, 6am, Johan Mostert 082 314 5843

Wednesday 27 January
Van Wetten's Nite 10km & 4.9km, Lowveld Country Club, 1 Aurora Drive, Steiltes, Nelspruit, 6pm, Mark Greeff 083 299 3779
Middelburg Ferrochrome Nite 10km & 4.9km, Kees Taljaard Stadium, Middelburg, 7pm, Bernette Smook 084 880 3608

Saturday 30 January
Volksrust 5-in-1 Marathon, 32km, Half Marathon, 10km & 4km, Volksrust High School, cnr. Adelaide Tambo Street & Govan Mbeki Drive, Volksrust, 6am, Alwyn Strydom 081 401 2361

NORTH WEST: CENTRAL NORTH WEST
Saturday 23 January
Bert's Great Brick Half Marathon, 10km & 5km, Olen Park Rugby Stadium, Potchefstroom, 6am, Theo Coetzee 083 538 3162

Saturday 30 January
Ottosdal Nite Marathon, Half Marathon, 10km & 5km, Ottosdal Show Grounds, 4:30pm (5), 5:30pm (42), 6:30pm (21) & 6:40pm (10), Willa Naude 073 526 4536

NORTH WEST: NORTH WEST NORTH
Sunday 24 January
Puma Trail Run – Buffelspoort 12km & 6km, Buffelspoort Dam, 7am, Stillwater Sports 082 991 0045

NORTHERN CAPE: GRIQUALAND WEST
Saturday 16 January
Finlime Flat One Marathon, Half Marathon, 10km & 5km, Lime Acers Recreational Club, Central Avenue, Lime Acres, 6am, Loyd Makie 082 906 4304

NORTHERN CAPE: NORTH WEST CAPE
No races scheduled for this period

NEIGHBOURING COUNTRIES: NAMIBIA
Saturday 16 January
Breakfast Run Half Marathon, 10km & 5km, Maerua Mall to Heja Lodge, Windhoek, Susan +264 (0)81 212 4421

ORIENTEERING
Sunday 27 December 2015 – 3 January 2016
Big 5 O-Week, All venues in Mpumalanga: 27th – Sprint Event @ Lowveld Botanical Gardens, Nelspruit; 29th – Middle Distance Event @ Kaapsehoop Rockery; 30th – Middle Distance Event @ Ngodwana, 31st – Long Distance Event @ Ngodwana; 2nd – Long Distance Event @ Pear Orchard, Kaapsehoop; 3rd – Sprint Event @ Ngodwana, Times TBC, Nicholas Mulder 082 898 7871

TRIATHLON & DUATHLON
Sunday 10 January
Central Gauteng Triathlon Champs – Trinity Gold Tri & Du #4, Germiston Lake, Johannesburg, Japie Boonzaaier 084 501 2712

Saturday 16 January
Free State Triathlon Tri & Du Event, Standard: 1.5km/40km/10km & Sprint: 750m/20km/5km, Maselspoort, www.fstriathlon.co.za

Sunday 17 January
MiWay Triathlon, Olympic: 1.5km/40km/10km, Sprint: 750m/20km/5km & Kids: 400m/10km/2.5km, Midmar Dam, KwaZulu-Natal, 7am (kids), 8am (sprint) & 8:30am (Olympic), [email protected]
EP Tri & Du Champs, Olympic, Sprint and Junior Distances, Pollock Beach, Port Elizabeth, Time TBC, EPTA 083 454 7661

Friday 22 January
Fedhealth XTERRA Kids Buffelspoort, 200m/10km/3km, 100m/5km/2km & 50m/1.5km/500m, Buffelspoort Dam, North West Province, 4pm, Stillwater Sports 082 991 0045

Saturday 23 January
Fedhealth XTERRA Full Buffelspoort, 1.5km/26km/12km, Buffelspoort Dam, North West Province, 8am, Stillwater Sports 082 991 0045

Sunday 24 January
Ironman 70.3 South Africa, 1.8km/90/21.1km, Buffalo City, Eastern Cape, Werner Smit 041 736 8509 (W)
Fedhealth XTERRA Lite Buffelspoort, 400m/19km/6km, Buffelspoort Dam, North West Province, 8am, Stillwater Sports 082 991 0045

Friday 29 January
Fedhealth XTERRA Kids PE, 10km/3km, 5km/2km & 1.5km/500m (all MTB/Run), Port Elizabeth, Eastern Cape, 4pm, Stillwater Sports 082 991 0045

Saturday 30 January
Fedhealth XTERRA Full PE, 1.5km/28km/12.5km, Port Elizabeth, Eastern Cape, 8am, Stillwater Sports 082 991 0045

Sunday 31 January
Fedhealth XTERRA Lite PE, 400m/12.5km/5km, Port Elizabeth, Eastern Cape, 8am, Stillwater Sports 082 991 0045

ADVENTUR RACING
Sunday 17 January
Spur Adventure #4, Duo (individual): 20-25km MTB & 6km run; Sprint (teams of 2 or 3): 10-12km MTB, 3km run & water obstacle; Spur Eco Warrior (3-7 years): 2km MTB & 500m, PLUS 5km Fun Run; Banhoek Conservancy, Western Cape, 8am & 9am, Quantum Adventures 021 789 0188 (W)

TRACK & FIELD
Saturday 9 January
Central Gauteng Open Programme, Boksburg Stadium, Central Gauteng, 8:30am, CGA 011 873 2726 (W)

Wednesday 13 January
Gauteng North Schools Open, Venue TBC, Athletics Gauteng North 012 327 4932 (W)

Saturday 16 January
AGN League #1 – Programme A, Pilditch Stadium, Pretoria, Gauteng North, Athletics Gauteng North 012 327 4932 (W)

Saturday 23 January
Central Gauteng Programme 1, Ruimsig Stadium, Central Gauteng, 1pm, CGA 011 873 2726 (W)
AGN League #2 – Programme A, Pilditch Stadium, Pretoria, Gauteng North, Athletics Gauteng North 012 327 4932 (W)

Saturday 30 January
Central Gauteng Programme 2, Boksburg Stadium, Central Gauteng, 1pm, CGA 011 873 2726 (W)
AGN League #3 – Programme B, Pilditch Stadium, Pretoria, Gauteng North, Athletics Gauteng North 012 327 4932 (W)

Charl-Stephan Nienaber XTERRA Grabouw photo credit Jetline Action Photo

What’s Your Excuse?

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Sometimes we have voices in our heads that can prevent us from getting out the front door to go running, and sometimes we find new voices that can get us going. – BY SEAN FALCONER

A few weeks back it had just gone 5pm and I was contemplating getting changed into running kit to go meet up with the 6pm Monday evening running group at the entrance to the Jonkershoek Nature Reserve near my home in Stellenbosch. However, I was feeling a bit tired after a long day in front of my computer, and I was this close to just skipping the run.

The excuses were already forming in my head – leading the charge was that the south-easter had come up and it was just a wee bit too windy for my liking – but luckily for me some running friends then started chatting about going for a run on one of our WhatsApp groups, and that spurred me into movement. I duly went to meet up with the group and ended up having an absolutely stupendous run! Didn’t even notice the wind…

In the next few days I did various interviews for our December edition, currently in stores and available online, and some of them really made me stop and think about how easy it is to fall into the trap of making excuses not to run, or convincing yourself that you don’t have time to train. And that made me ask myself, what is my excuse?

It started when I met up with Brian Key, all of 77 years old, a great-grandmaster that I have shared a few trails with over the years, although he is normally considerably faster than me. In spite of his age, Brian still hits the trails on Table Mountain as often as he can, and given that he lives in a very steeply hilled suburb of the Mother City, he often does hill sessions on the roads as well. No excuses, he just gets out there and runs, because he simply loves to run… and if he can do it, what is my excuse?

Then I spoke to Jaap Greyvenstein, a para-athlete from the Eastern Cape who lost part of his right leg when he fell under a train at the age of 21. Many years later he took up running and went on to do hundreds of marathons and ultras, but now he is struggling with his prosthetic running leg and is desperately in need of a new one, but can’t afford it. And yet he still runs every day. In fact, he runs twice most days! If he can do it, what is my excuse? (Side note: The article on Jaap led to a number of people contacing Jaap and his friends to offer help, which really makes me happy – great to know the mag can have such a positive influence on people's lives!)

The third interview really got me thinking when I chatted to Expresso TV hosts Ewan Strydom and Leigh-Anne Williams, two ultra-busy celebs that sometimes put in 16-hour work days and are often on the road – and yet they both make sure to fit in time for regular training. And it’s not just because they’re on TV and have to look the proverbial part, but because they genuinely enjoy training and feeling healthy, and thus they have made training part of their lifestyle, instead of a ‘chore.’ If they can do it, what is my excuse?

Throw in René Kalmer’s column on what it is like to be a professional runner who must train right through the Festive Season holidays, when everybody else is relaxing and taking time off, and add the Training column by Ray Orchison on holiday maintenance training, and you see a strong theme running through this edition, that there is no excuse for making excuses for not running or training. No matter how busy you think you are, or how tired you may feel right that moment, or how hot it is, or how windy it is, or how anything for that matter, you can still make a plan to fit in an enjoyable and satisfying run. And you’ll feel like a million bucks afterwards – especially if you first had to overcome the excuses in your head!

So if you are prone to making the odd excuse not to get out there and run, I suggest you read these articles – simply click on the names highlighted above and you'll go straight to the articles – and then tell those voices in your head to pipe down, because there’s a new sheriff running this town!

Glen Gore on the bike. Photograph by Cycho Media / Darren Goddard

DIY for Sore Soles

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Try these five simple do-it-yourself home remedies for Plantar Fasciitis. – BY SEAN FALCONER

If you are experiencing persistent pain and stiffness in the bottom of your foot, you may be suffering from plantar fasciitis, one of the most common running injuries. This condition is caused by inflammation of the thick tissue, or fascia, that runs along the bottom of the foot, and some contributing factors could be tight hamstrings, back, calves and Achilles tendons, or running in shoes that do not provide your feet with enough arch support.

The condition may also be caused by a muscle imbalance in the hips or pelvis, which can cause you to make a slight compensation in your stride, including rotating your one hip more than the other, which in turn places more stress on one leg than the other, sometimes causing a build-up of pain down in the feet.

If you pick up plantar fasciitis, you need to stop or reduce your running, and then follow these steps:

1. Stretch the fascia: Prop your feet up against the wall, keeping your arch and heel flat so the toes stretch. Hold for a count of 10 and repeat up to 10 times, three or four times per day.

2. Roll the arch: Stretch and then roll the bottom of your foot for 10 minutes on a frozen water bottle, or on a frozen golf ball, starting from the front and working your way back. Put good pressure on each of the inner, central and outer sections, rolling each for at least 15 seconds.

3. Foam-roll everything: A tight backline of muscles, even tight shoulders, can lead to plantar fasciitis, so work on loosening tight muscles with a controlled stretching programme and by foam-rolling all your muscles above the feet.

4. Get yourself balanced: Correct the muscle imbalance in your hips or pelvis with a strengthening programme focused on calf- and pelvis-strengthening. (You will need expert help with this from a physio or biokineticist.)

5. Change your shoes: If your current running shoes so not provide enough arch support, you may want to try a different model or manufacturer, but keep in mind that many people blame their shoes for a running injury when the problem actually stems from their muscle misalignment or a strength imbalance.

The last two of these remedies are more long-term solutions, but in the meantime you can use the first three simple home remedies to temporarily relieve the pain.

Dawid Visser and Rohan Kennedy AfricanX Trailrun photo credit Volume Photography

Lessons from Madiba

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This month marks the second anniversary of the passing of the great South African icon Nelson Mandela on 5 December, and I felt it would be fitting to take several lessons from his life and career. – BY MARC MUNDELL

Sport has been the centre of my life and the pursuit of international performance has inspired me throughout my career. From my early days as a primary school athlete, I dreamt of competing at the Olympic Games after watching Elana Meyer win her silver medal in the women’s 10,000m at the 1992 Olympics in Barcelona, and 20 years later I fulfilled that dream when I competed in the 50km Walk at the 2012 London Games.

In my opinion, much of the country’s post-apartheid sporting success is a result of Madiba’s passion to unite South Africans through sport. In 2002 he said, “What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others that determines the significance of the life we lead.” This phrase epitomises for me what a good life in sport should be, making use of success (or fame) generated through sport to provide an opportunity for those less privileged, or to nurture the next generation. That is a noble pursuit.

In sport, as in life, athletes are faced by setbacks, which call into question their resolve to overcome the obstacles hindering training or competition. Madiba said, “Do not judge me by my success, judge me by how many times I fell down and got back up again.” So many athletes, when confronted with setbacks, back down, throw in the towel and say that life isn’t fair, sometimes on the very cusp of success, at the final hurdle.

Madiba also said that “After climbing a great hill, one only finds that there are many more hills to climb.” Too often, we set ‘out there’ goals for ourselves, and then, if by fortune we achieve them, we rest on our laurels. Therein lies the problem that our dreams possibly weren’t so distant or challenging after all, they were merely dreams that we realistically believed that we were capable of achieving.

As I work towards the Rio 2016 Olympics, I am reminded to lead a good sporting life, look past obstacles, and never stop revisiting my dreams whilst pushing my own limits.

Regular Race Waking columnist Marc Mundell is the SA and African 50km race walking record holder (3:54:12).

Blow Your Own Mind!

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If you had told me two years ago that I would one day run a half marathon, I would have laughed in your face, but once in a while you need to blow your own damn mind. – BY DIANE SHEARER

I was never much of a runner until I started going to parkrun on Saturday mornings. That’s when I realised 5km is much further than you think. At first I absolutely hated parkrun… It was self-willing torture, where I would wake up at a ridiculous hour on a Saturday morning to run for what felt like the longest half hour of my life, but I think my endorphins overruled the feeling of torture, because I just carried on going back. I have now run over 50 parkruns, and I went from 5km to doing a 10km and then to entering a half a marathon in just a few months.

Now I don’t half-ass things: I either give it my all or I just give up, and so, when my boyfriend Jason wanted to do a 10km training run the week before the race, which would be my first 21km and his first marathon, I think I had a moment of optimism… I was meeting family at Gilroys Brewery for lunch and couldn’t do both, unless I ran there, but it is 21km from my house to Gilroys. I was waiting for a “Just kidding,” but those words just didn’t come.

Full Dress Rehearsal
We duly headed off, telling my parents to keep an eye out for us in case we needed a lift, and at first I thought this isn’t so bad, but that was quickly replaced by, “Woah, you’ve clearly forgotten that you’ve never run more than 10km in your life!” However, quitting was not an option and I forced my legs to push harder. Once I start something, I will always finish it, no matter how hard I have to push myself.

We got to a seriously long hill and I was really wondering what I had gotten myself into as I felt my throat close up in panic. However, I felt a surge of adrenaline and eventually got into the rhythm, and I could feel my heart beating in my feet as they hit the ground. We ran 15km in one hour 40 minutes and that was when we saw my parents anxiously waiting for us, but we stupidly decided not to take their offer to drive us the rest of the way, as we only had 6km left. That’s like a Parkrun, it would be easy…

We stopped at a garage for a quick Coke and carried on running. Big mistake, because it’s hard to get those legs moving again. The last 4km, with about 3km uphill, was probably the hardest thing I have ever done – everything in my body just said “No!” My muscles were sore as I stomped one foot in front of the other, but I tackled that long hill and continued running, probably because I was so desperate to finish. We took 45 minutes to run the last 6km, but we were done, and there was a light at the end of the tunnel: A beer never tasted so good! I was so tired I couldn’t even lift my beer mug, which is strange, because I didn’t run on my arms… although at some point I’m pretty sure I was crawling.

The Real Thing
Official race day came, and I couldn’t believe I woke up at a ridiculous hour to stand in the freezing cold to put myself through that torture again. The timer started, the crowd of runners started moving, and I quickly felt the warmth seep into my muscles and my breathing matched the beat of my feet hitting the round. It suddenly felt so easy, as though I was flying on autopilot. All I can say about that race is that I just ran and ran and ran, and it felt so good. (Oh, and it’s harder than you think trying to drink out of a cup while running, but it just felt so unnatural to walk!)

I finished my first official half marathon in two hours and eight minutes, and still felt strong as I moved my legs as fast as I could towards the finish line. I did not expect it to go that well, my mind was blown, and that prompted me to do an illustration about my experience. I still have no idea why I run. I just can’t stop. Maybe it’s the feeling of accomplishing something I never imagined doing.

Go, Gizelde, Go!

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Having won the ITU Duathlon World Champs Junior Women’s title in Australia in October, Gizelde Strauss appears to have a bright future ahead of her in multisport. – BY SEAN FALCONER

The lead pack of four girls competing in the ITU World Du Champs in Adelaide stuck together for the 5km first run leg, and then through the 20km bike leg, but after just 100 metres of the final 2.5km run leg, SA’s Gizelde Strauss put the hammer down and pulled away from her competition, quickly opening a 20-second lead and holding it all the way to the finish to claim her first World Title. Not bad for a 16-year-old competing in the 16-19 junior age category against older girls.

Gizelde says she went into the race with a clear gameplan. “I was stressing a bit when they called us to line up, but soon as the gun went off I forgot about everything and did my race as I was supposed to. The plan was to stay with the pack at first, because I run well, so I can break away early, but my cycle is not as strong, so it doesn’t help to go too early. Therefore, I stayed with the pack on the first run and the bike leg, then broke away on the second run. Winning the title for SA felt really great, like all my hard work paid off, and I would definitely like to stand on the podium to hear our National Anthem played again!”

Starting Young
Gizelde was born in the Free State, has grown up in Limpopo Province, and currently attends the HPC High School in Pretoria, where she is coached by former Olympic and Commonwealth triathlete Katie Roberts. Her older brother Yanich is also a talented multisporter, and Gizelde says she got into sport thanks to him. “When I was five, my brother did running and swimming, so I also started, just having fun. I got SA colours for the first time in Grade 0, in biathle, and also did cross-country and biathlon, and I started with duathlon and triathlon when I was 12.

This year has been particularly successful for the youngster, as she won the SA titles in her age category in both duathlon and triathlon, then won the African Champs title in Duathlon in Egypt before claiming the World Champs title in Australia. “I was also selected for the World Champs in triathlon, but Kate and I decided my swimming is not good enough yet, and it would not make sense to spend all that money to go there and then not even finish due to possibly being lapped and eliminated, so I will work on that in the coming year and hopefully get to both World Champs next year.”

Unsurprisingly, Gizelde also dreams of turning pro after school and one day competing at the Olympics, but she also wants to study sports nutrition and go into that after her competitive days are done. Either way, the future looks bright for this young World Champ.