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Mundell Breaks Own 50km African Record

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South African Olympian Marc Mundell broke his own African and SA record for the 50km race walk event as he clocked 3:54:12 to finish third in the Australian 50km Road Walking Championships in Melbourne on Saturday 12 December. His previous best was 3:55:32, which he set when he finished 32nd at the 2012 London Olympics.

Mundell spent the last seven weeks in Canberra at the Australian Institute of Sport, attending an international race walking training camp as he prepares for the Rio Olympics in August, as well as participating in a nutritional research study on elite walkers. This saw him training with some of the best race walkers in the world, including three time Olympic medallist Jarred Talent of Australia and 2015 World Champs bronze medallist Ben Thorne of Canada.

In the Australian 50km Road Walking Championships, Canada’s Evan Dunfee was first home in 3:43:45 to take more than six minutes off his personal best, set a new Canadian record (the previous record had stood since 1981) and qualify for the Rio Olympics, while Australian Chris Erickson successfully defended his national title by finishing second in 3:54:10 and also booked his spot for Rio. SA’s Mundell was just two seconds behind the Australian for his new PB and another Rio qualifier.

The IAAF qualifying standard for the 50km race walk is 4:03:00, and Mundell has consistently finished well under that mark in all his races since London 2012, while he officially qualified for Rio at the IAAF World Championships in Beijing in August.

Tukkies student prepares for XTERRA Champions Challenge

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The Fedhealth XTERRA Champions Challenge has attracted the attention of final year Tukkies student, Charl-Stephan Nienaber. The challenge will see participants take on all three Fedhealth XTERRA Full events: Buffelspoort (North West Province), Nelson Mandela Bay (Eastern Cape) and finally Grabouw (Western Cape).

Running for the duration of the 2016 series, winners of the Fedhealth XTERRA Champions Challenge will be announced after XTERRA Grabouw. Entrants of all three XTERRA Full events (Buffelspoort, Nelson Mandela Bay and Grabouw) will stand the chance to win an all-expenses-paid trip to the XTERRA World Championship, while entrants that take on all three XTERRA Lite events will stand a chance to win a spectacular TREK Mountain Bike.

“Nico Sterk convinced me to take part in my first XTERRA, XTERRA Buffelspoort, earlier this year,” said Nienaber. “As a duathlete I was horrified by the swim, but everything improved the minute that I exited the water. The bike discipline was tough, while weather conditions were soaring during the run discipline. I then went on to take part in XTERRA Grabouw in February where I qualified for the World XTERRA championship that was held in Maui in October. The XTERRA World Championship was absolutely fantastic, an experience of a lifetime.”

“XTERRA is both mentally and physically challenging,” continues Nienaber. “The South African events are well organised and loads of fun. To train for three disciplines while studying engineering takes a lot of dedication, commitment and motivation. Training helps me to get my head clear and refocused after a long day of studying. The sport of XTERRA has also taught me that there are no shortcuts to success in life, only hard work and focus will lead you there. The Fedhealth XTERRA Champions Challenge sounds like a good challenge, something that I will really enjoy taking part in.”

In addition to the Fedhealth XTERRA Champions Challenge, entrants can also enter the Fedhealth Ultimate Warrior Challenge. XTERRA Warriors taking part in both the XTERRA Full and the XTERRA Lite events over one weekend will stand a chance to take home spectacular sponsor prizes.

2016 EVENT DATES:

Buffelspoort (North West Province)
 

  • Friday, 22 January 2016 – Fedhealth XTERRA Kids
  • Saturday, 23 January 2016 – Fedhealth XTERRA Full: 1.5km swim, 26km MTB, 12km trail run
  • Sunday, 24 January 2016 – Fedhealth XTERRA Lite: 400m swim, 19km MTB, 6km trail run
  • Sunday, 24 January 2016 – PUMA Trail Run (6km & 12km)


Nelson Mandela Bay (Eastern Cape)

  •  
  • Friday, 29 January 2016 – Fedhealth XTERRA Kids
  • Saturday, 30 January 2016 – Fedhealth XTERRA Full: 1.5km swim, 28km MTB, 12km trail run
  • Sunday, 31 January 2016 – Fedhealth XTERRA Lite: 400m swim, 12km MTB, 6km trail run
  • Sunday, 31 January 2016 – PUMA Trail Run (6km & 12km)


Grabouw (Western Cape)
 

  • Friday, 19 February 2016 – Fedhealth XTERRA Kids
  • Saturday, 20 February 2016 – Fedhealth XTERRA Full: 1.5km swim, 26km MTB, 12km trail run
  • Sunday, 21 February 2016 – Fedhealth XTERRA Lite: 400m swim, 12.5km MTB, 5km trail run
  • Sunday, 21 February 2016 – PUMA Trail Run (5km & 12km)


The Fedhealth XTERRA Grabouw forms part of the XTERRA World Tour. Athletes competing at this event stand the chance to qualify for the world championship final in Hawaii later in the year.

Follow us on Twitter: @XTERRASA / @Fedhealthmed
Like our FaceBook page: XTERRA South Africa / Fedhealth Medical Aid

For further information:  Fedhealth XTERRA or to read through the Terms and Conditions: Fedhealth XTERRA South Africa Champions Challenge.

Huge action at Midlands Ultra

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Some of the fittest athletes in South Africa lined up on the last weekend of November for the last big triathlon of 2015.

Dubbed the toughest 1/2 iron distance triathlon in South Africa, the athletes were eager to test their mettle and see who was the toughest!

Athletes arrived at Midmar Dam to cool, cloudy conditions, but soon after the Sprint race start, it was clear that the day was going to change into perfect racing weather.

The action started early with Ben De la Porta exiting the 600m swim just ahead of Glen Gore. On the bike course the top positions chopped and changed as the athletes surged to finish the 20km cycle loop ahead of the chasers.

After an error with the race leaders on the bike course, making it a 25km cycle route, it was up to the athletes to sort their final positions on the 5km run course. Haig Gibb claimed the overall title with Ben Dela Porta and Glen Gore in third.

In the Ladies Sprint race, Riana Robertson, Mikaela Jonsson and Jessica Dignon and Kate Clelland battled it out for the lead on the bike and run courses. Robertson managed to move ahead on the run and claimed the overall win 2min ahead of Jonsson. There was a battle for 3rd place with Dignon just clinching the last podium position after a hard run ahead of Clelland.

The Ultra race did not disappoint, with a strong field taking to the 1.9km swim course. Donovan Geldenhuys exited the water first, with Richard Lawrie and John Grobler hot on his heels. Race favorite Van Gelder exited a minute back, but knew that his strongest leg, the bike was coming up. Lawrie has a terrible start to the bike course, with a puncture in the first 500m, having to return to the transition to change his wheel. in the mean time Keelyn van Breder had exited the water and was making her mark on the tough bike course. Van Gelder managed to move up into first on the 3 lap 90km bike course and even managed a 4min lead coming into transition on chaser Geldenhuys. Martin Von Allemann and Travis Kruger were also slowly moving up the field and had secured themselves in 3rd and 4th position going onto the run, ready to challenge the athletes in front.

Van Gelder managed to power ahead on the 1st lap opening his lead to 6min from Geldenhuys, Von Allemann and Kruger. In the ladies race Zimbabwe athletes Greer Wynn surged ahead on the bike to first place and come off onto the run a few minutes ahead of Keelyn Van Breda. In the men’s race, Van Gelder had managed to open up his lead to a massive 10min and claimed first place overall in a time of 4hr 14mn and 7sec. Geldenhuys claimed a well deserved 2nd spot with Von Allemann and Kruger claiming 3rd and 4th respectively.

Race Director Damian Bradley from B-Active Sports said” Yesterday was a fantastic race, especially with the leaders infront. The ladies race was extremely exciting, with their places changing on every leg of the event. The hot weather tested the athletes, especially on the tough bike course, but I think our run water tables managed to give them a boost to the finish. We are looking forward to the new 2016 MiWay Ultra Triathlon Series, which kicks off back at Midmar dam on the 6th of March. The March event has also been selected to be SA Triathlon Long Course Championships, which will give the event and the athletes something exciting to work towards.”

Oh goodie GOODIE!

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As they open the Dischem Half Marathon goodie bag, athletes are seen with big smiles on their faces.

In fact, this goodie bag is widely regarded as the best in the business and definitely sets the standard for the rest of the year’s running events.

And its perhaps not surprising that the Dischem Half Marathon’s naming sponsor Dischem Pharmacies is instrumental in supplying both the goodie bags and everything in them.

Stan Goetsch, the director of Dischem Pharmacies, says that the contents of the goodie bag is carefully monitored to give athletes relevant products.

“As with each of our events, we make every effort to ensure that the event experience for entrants is of a high standard and good value of the entry fee,” he explained. “With the support of our suppliers, we manage to put, what we believe, is the best quality goodie bag together for each of our events.”

And Stan is one to know what athletes need as he, himself, is a runner with no less than seven Comrades and two Oceans under his belt. He actually ran the race – then sponsored by Bliss Dairies – in 1989 as his first running event.

Like previous years, the goodie bag includes an awesome T-shirt which runners wear with pride after they have conquered the Dischem Half Marathon, which takes place on Sunday 17 January through the picturesque streets of Bedfordview.

So if you have entered this race, remember to collect your numbers, goodie bags and T-shirts at the following collection points:

  • Dischem Fourways Mall, Thursday 14 January from 09:30 to 17:00;
  • Dischem Park Meadows (opposite Eastgate), Friday 15 January from 09:30 to 17:00;
  • Virgin Active Bedfordview, Saturday 16 January from 09:30 to 15:00.


And if you miss those dates, you can pick up your number, but not your goodie bag and T-shirt, at the event between 05:00 and the start of the race.

For those who didn’t enter the 2016 Dischem Half Marathon, remember to get your entry into the 2017 Dischem Half Marathon early, ensuring that you receive your goodie bag which will put a smile on your face.

Early bird entries close tonight

Modern AthleteEvent Update!Leave a Comment on Early bird entries close tonight

This is your last chance to secure your early bird entries for the final fitCal Night Trail Run of 2015.


Your entries have to be in by 20:00 tonight to qualify for the discounted entry fee of R100 per person.


The final fitCal Night Trail Run of 2015 takes place at the Wanderers Golf Club on Sunday 15 December.

Starting at 19:00, there are two distances to choose from, a five kilometre or a 10 kilometre.


After tonight, entries will cost R150 until Sunday 13 December at midday. Late entries, purchased at registration, will cost R200. So its definitely worth-while to purchase your entries as soon as possible.


All participants will receive an awesome goodie bag and their first drink free after they cross the finish line.


For more information, https://modernathlete.co.za/events/fitcal-night-trail-run-4

Run an AfricaX training run

Modern AthleteEvent Update!Leave a Comment on Run an AfricaX training run

Trail runners wishing to get the most out of the 2016 AfricanX Trailrun presented by ASICS, are invited to join in on the AfricanX training run at Cecilia Forest (Newlands) on Wednesday, 16 December 2015.

According to Dawid Visser, ASICS Promotions and Training Specialist, the training run is open to all runners that have entered or that are still keen to enter the 2016 event.

“The AfricanX Trailrun has firmly been established as South Africa’s premier three day stage trail run and is special for various reasons. Not only do entrants get to mingle and run with likeminded athletes, but they also get to spend three days in the company of some of SA’s elite trail runners who are always eager to share important advice. I have competed in six AfricanX Trailrun races. The experience cannot be likened to any other.”

“The purpose of the AfricanX training run is to give entrants a better understanding of what to expect at the 2016 event,” continues Visser. “ASICS Ambassadors, Nicholas Rupanga and Rohan Kennedy, will be on hand to give trail tips and discuss what type of terrain to expect. The route chosen for the training run will be between 12km – 15km in length and will feature a combination of compact single track, a bit of jeep track, a few stairs and a few rocks, just for good measure.”

In 2011 Dawid Visser and Rohan Kennedy claimed gold in the men’s team category of the AfricanX Trailrun.

Photograph by Kierran Allen Photography

Durban triathlon date announced

Modern AthleteEvent Update!Leave a Comment on Durban triathlon date announced

The hugely popular Standard Bank IRONMAN® 70.3® Durban triathlon will be back in 2016 and is set to take place on Sunday, 19 June, 2016 at SUNCOAST, Durban

The Standard Bank IRONMAN 70.3 Durban triathlon debuted this year with a sell-out field of 3 000 athletes making it the biggest triathlon to ever take place in Durban. The warm climate, fantastic local spectator support and ideal venue make the race as a favourite for South African and international athletes. The June race date positions the event in the best possible time for favourable weather conditions.

Known as South Africa’s winter capital, Durban’s golden mile is famous for its beaches and warm weather. Durban plays host to a multitude of big events and was awarded the 2022 Commonwealth Games earlier this year.

“The Standard Bank IRONMAN 70.3 Durban has quickly become one of the most popular races in South Africa,” said Keith Bowler, Managing Director for IRONMAN South Africa. “Since this year’s inaugural event we have been inundated with queries about the 2016 race and we are pleased to able to announce the date. We look forward to another great race in South Africa’s winter capital.”

Entries to the Standard Bank IRONMAN 70.3 Durban has been opened on 03 December at 2:00pm. After the success of the inaugural event, entries are expected to sell fast with an even larger local contingent from Durban.

Tsogo Sun, the Official Accommodation Partner to the Standard Bank IRONMAN 70.3 Durban triathlon will be running special offers on accommodations to all registered athletes. For more information and to enter, visit www.ironman.com/durban70.3.

Holiday Racing for December 2016

Modern AthleteRacingLeave a Comment on Holiday Racing for December 2016

South African runners really are blessed with a terrific race calendar, with so many great races to do, so check out these events for the coming month, 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 6 December
Soul City Half Marathon & 10km, Katlehong, 7am, Arnold Rathutulu 079 135 4566

Wednesday 9 December
Jackal's Night Trail Run Series #8, Jackal Creek Golf Estate, Boundary Road, Northriding, Johannesburg, 7:45pm, Race Organiser 011 053 9153 (W)

Sunday 13 December
Orlando Half Marathon, 10km & 5km, Orlando Communal Hall, opposite Orlando Stadium, Soweto, 6am, Johannes Mashigo 073 944 2571

Wednesday 16 December
Wobblers & Wigglers Hat Race Fun Run 7.8km, Pirates Club, Braeside Road, Greenside, 8am, Ainsley Williams 083 235 2118

GAUTENG: GAUTENG NORTH

Saturday 5 December
Great Weskoppies Series #4 10km & 6km, Weskoppies Psychiatric Hospital, Ketjen Street, Pretoria West, 7am, Race Secretary 076 480 3435

Sunday 6 December
Spur Gauteng Summer Trail Series #4 13.8km & 8.7km, Leeuwenkloof, Broederstroom, 7am & 7:21am, Race Secretary 072 438 3242 NEW DATE – WAS 29 NOVEMBER

Saturday 12 December
Nedbank Skosana Legend 10km, 5km & Street Mile, Pretoria Correctional Services, Kgosi Mampuru Street, Pretoria, 6:30am & 8:30am (mile), Enoch Skosana 082 825 8001

Wednesday 16 December
Silverton Live Running 25km, 12.5km & 5km, Voortrekker Park, Jasmyn & Van Wyk Streets, Silverton, Pretoria, 6am, Peter Mokhare 082 968 1150

Wednesday 31 December
Cid to Cid Old Year's Race 10km & 5km, Rietondale Park, Van Der Merwe Street, Pretoria, 5pm, Daan du Toit 082 572 4169

GAUTENG: VAAL TRIANGLE

Thursday 31 December
Nedbank Ou Jaar's Party 10km, 8km, 6km, 4km & 2km, Kollegepark Primary School, cnr. Theo Wassenaar & Generaal Froneman, Vanderbijlpark, 6pm, Dawid Jordaan 082 364 1954

WESTERN CAPE: BOLAND

Saturday 5 December
Full Stride Summer Trail Run 15km, 12.5km, 7.5km & 5km, Dirtopia Trail Centre, Delvera Farm, on R44 about 10km from Stellenbosch, 7am, 7:15am, 7:30am & 7:45am, Dirtopia 021 884 4752 (W)

Wednesday 9 December
Extreme Lights Night Run Series 11km & 6km, Knorhoek Wine Estate, Knorhoek Road, off R44 about 12km from Stellenbosch, 7:30pm & 7:45pm, Dirtopia 021 884 4752 (W)
Lusan Night Run Series #3 10km & 5km, Neethlingshof Wine Estate, on M12 Stellenbosch Arterial Road, near Stellenbosch, 7pm & 7:15pm, Amoija Events 083 267 8164

Saturday 12 December
United Bulk Prison-to-Prison Marathon, Half Marathon, 10km & 5km, Brandvlei Correctional Services, Brandvlei Dam (between Rawsonville and Worcester), 5:30am, Kosie Botha 083 991 3915

Sunday 13 December
Falke Trilogy Trail Run 15km, 10km & 5km, Warwick Wine Estate, on R44 about 10km from Stellenbosch, 7am, Dirtopia 021 884 4752 (W)

Saturday 19 December
Onrus 10km & 6km, Milkwood Restaurant, Onrus River Beach, 7am, Carina van der Merwe 082 823 8632
Baytown 12km & 6km, Miems Restaurant, Pringle Bay, 8am, Sonja du Toit 084 850 0681

Saturday 26 December
Betty's Bay Half Marathon, 10km & 5km, Bettys Bay Boat Club, Stony Point, 7am, Race Secretary 079 413 6610

Thursday 31 December
Danger Point Half Marathon, 10km & 5km, Gansbaai Primary School, Main Street, Gansbaai, 7am, Boats van Staden 072 789 3627

WESTERN CAPE: SOUTH WESTERN DISTRICTS

Saturday 5 December
Mossel Bay Mall Add Hope Half Marathon, 10km & 5km, Mossel Bay, cnr Louis Fourie & Melkhout Streets, Heiderand, Mossel Bay, 5:30am, Antoinette du Preez 071 549 4000

Wednesday 9 December
Love Life Run 10km & 3km, Wilderness Green, in front of Wilderness Hotel, 6pm, Helena Ferreira 076 593 9636 NEW DATE – WAS 10 OCTOBER
Ernst Louw Memorial 10km & 4.5km CANCELLED

Saturday 12 December
Palm Tyres Half Marathon, 10km & 5km, Palm Tyres, Courtenay Street, George, 7am, Alf Zemke 083 650 5098

Wednesday 16 December
Knysna Marathon Club Nite 10km & 5km, Loerie Park Sports Complex, George Rex Drive, Knysna, 6pm, Margi O’Connor 072 330 2593

Saturday 19 December
Somerson Half Marathon, 10km & 5km, Diaz Beach, Mossel Bay, 6am, Jacob Karelse 073 081 7484
Wolwedans Trail Run 12km & 2km, Kleynfontein Lapa, Jonkersberg, Great Brak River, 8am, Janine Swart 083 662 2022 NEW DATE – WAS 24 JANUARY
Attakwas Trail Run 29km & 7.5km, Paardebont, Oudtshoorn to Bonniedale Guest Farm, Mossel Bay, 8am & 8:30am, Linda Durand 044 279 1013 (W)

Monday 21 December
The Wreck Challenge Trail Fun Run 4.5km & 1.5km, Glentana Main Beach, Glentana, halfway between Mossel Bay and George, 8:30am, Janine Swart 083 662 2022

Wednesday 23 December
Mossel Bay Nite 10km & 4km, Correctional Services, Mossel Bay, 6pm, Jacob Karelse 073 081 7484

Saturday 26 December
Total Great Brak River Moordkuil 15km & 4.5km Trail Run, Friemersheim Sports Ground, Great Brak River, 7am, Pierre van Schalkwyk 082 771 5562

Sunday 27 December
Coreen Fourie Eco-Adventure 5km, Bat Cave, St Blaize, Mossel Bay, 7am, Pierre van Schalkwyk 082 771 5562

Wednesday 30 December
Pennypinchers 14km & 5km Trail Run, NMMU Saasveld Campus, Saasveld Road, George, 8am, Janine Swart 083 662 2022

Thursday 31 December
Swift Engineering Oujaarsdraffie 10km & 5km, Hartenbos Ampitheatre, 7am, Nerida Lubbe 074 589 5361
Stilbaai NSRI 10km, NSRI Building, Stilbaai Harbour, Nico Steenekamp 083 264 3071

WESTERN CAPE: WESTERN PROVINCE

Wednesday 2 December
Metropolitan 10km, Parc du Cap, Mispel Road, Bellville, 6:30pm, Race Organiser 071 149 5765

Saturday 5 December
Beachcomber 15km & 5km PLUS 10km Walk, Strandfontein Sports Field, Spine Road, Mitchells Plain, 7am & 7:30am PLUS 7:10am, Pro Arumugam 082 926 5840

Sunday 7 December
ACSA 10km, Cape Town Airport, 7am, Jennifer Smith 082 377 4717

Wednesday 9 December
Correctional Services Night 10km, Pollsmoor Correctional Facility, Tokai, 6:30pm, Sipho Sithole 072 312 4489

Saturday 12 December
Avbob 15km, Pick n Pay Shopping Centre, cnr. Blaauwberg & Otto du Plessis Road, Table View, 6am, Leon Thelander 083 999 6450

Wednesday 16 December
RCS Gugulethu Reconciliation Day 10km & 4.2km, NY49 Stadium, Gugulethu, 7am & 7:10am, Marshall Moiloa 084 650 8758

Thursday 17 December
Growthpoint Properties Sundowner 10km, V&A Waterfront (outside Table Bay Hotel), Cape Town, 6:15pm, Top Events 021 511 7130

Saturday 19 December
Velocity Marathon, Half Marathon & 10km PLUS 10km Walk, Silverstroomstrand, 5:30am, 6am, 6:15am PLUS 6:35am Mario Philander 072 254 1880

Saturday 26 December
Tokai Manor House 16km, Chrysalis Academy, Old Porter School Rugby Fields, Porter Estate, Tokai, 6:30am, Laura Hiddleston 083 964 1756

Thursday 31 December
Runners' Memorial 8km, Greenpoint Lighthouse, Mouille Point, 6pm, Stephan Roux 082 433 0230

KWAZULU-NATAL

Saturday 5 December
KZNTR Summer Series #3 22km, 12km & 6km, Hilton College Sports Centre, near Pietermaritzburg, 7:30am, Lauren Booth 082 791 7069

Sunday 6 December
Bearing Man Stainbank Cup 15km PLUS 10km Walk, Yellowwood Park Sports Club, Swallow Road, Pelican Place, Durban, 6am, Fred Schoon 083 384 4053
Stihl Sharks Trail Adventure 18km & 9km, Summerveld, near Shongweni Dam, 6:30am & 7am, ROAG Events 086 100 7624

Thursday 10 December
Giba Monthly Night Trail 10km & 5km, Giba Gorge, 6:30pm, Lauren Booth 082 791 7069

Sunday 13 December
Illovo Sugar 15km Christmas Challenge, Westvillle Athletic Club, 123 Maryvale Road (opposite the Westville Prison), 6am, Sharon Schubach 082 414 1783
Summer Umhlanga Festival Trail Run 18km, 12km & 6km, Millennium Stage, Umhlanga Promenade, 6am, Buzz Bolton 082 956 1608

Wednesday 16 December
Mandela Day of Reconciliation 10km, Kings Park Athletics Stadium, Durban, 6:30am, Anand Naicker 083-7836363

Sunday 20 December
The Big Hill Run Half Marathon & 10km, Sugar Rush, 6am, Barry Holland 083 252 0691

Wednesday 23 December
Ballito Night Trail 10km & 5km, Holla Trails, Ballito, 6:30pm, Lauren Booth 082 791 7069

FREE STATE
No races scheduled for this period

EASTERN CAPE: BORDER

Satuday 12 December
Kempston Hogsback Trail Run Half Marathon, 10km & 3km, Arminel Hotel, Hogsback, 8:30am, Sharon Eldridge 083 284 3781

Sunday 13 December
Jingle Bells 5km Charity Fun Walk CANCELLED

Sunday 27 December
Haga-Haga Hotel Trail 21km, 10km & 5km, Haga-Haga, 70km north of East London, 7:30am, Liam Victor 082 927 3395

EASTERN CAPE: EASTERN PROVINCE

Saturday 5 December
Aspen PE City Marathon, 10km & 5km, NG Kerk, Marne Avenue, Lorraine, Port Elizabeth, 5am, Shaun Roberts 082 711 1341

Saturday 19 December
Dromedaris Holiday 10km & 5km, Dromedaris Furniture Store, Dromedaris Street, Jeffreys Bay, 7am, Kobus Joubert 082 490 7218

Monday 28 December
Friends of St Francis Nature Areas 10km & 5km, Cape St Francis Resort, Da Gama Road, 7:30am, Joan Brady 083 398 3948

FAR NORTH: LIMPOPO
No races scheduled for this period

FAR NORTH: MPUMALANGA
No races scheduled for this period

NORTH WEST: CENTRAL NORTH WEST
No races scheduled for this period

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

NORTHERN CAPE: GRIQUALAND WEST

Saturday 5 December
Battle of Magersfontein 25km & 10km, Magersfontein Battlefield to Magersfontein Museum, near Kimberley, 6am, David Janse van Vuuren 083 443 8198

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

NEIGHBOURING COUNTRIES
No races scheduled for this period

ORIENTEERING

Sunday 6 December
Gauteng Xmas Event, Johannesburg, WitsOC: https://witsorienteering.wordpress.com

Saturday 12 December
Gauteng Sprint Cup, Walter Sisulu Botanical Gardens, Johannesburg, ROC: Nick Cooper 074 188 9250

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

Saturday 5 December
Woolworths Trust Charity Triathlon, Off-road event, Long Tri: 800m/25km/10km & Short Tri: 400m/12km/5km, Paul Cluver Wine Estate, Grabouw, Info: [email protected]

Sunday 6 December
Buffalo City Tri, East London, Eastern Cape, Time TBC, Jen Petzer 082 821 6036
FNB Desert Triathlon, Ultra 1.9/90/21km, Standard 1/40/10km & Sprint 0.4/20/4km, The Mole, Swakopmund, Namibia, Yvonne +264(0)81 142 9966

Friday 11 December
Jailbreak Triathlon, Road event, Maximum Escape: 2.2km/89km/22km & Minimum Escape: 1.1km/41km/11km, Brandvlei Prison, near Worcester, 7am & 8am, tridusport 021 914 1157 (W)

Sunday 13 December
Trinity Gold Tri & Du Series #3, Road event, Standard Tri: 1.5km/40km/10km, Sprint Tri: 750m/20km/5km, Mini Tri: 400m/20km/2.5km, Kids Tri: 200m/5km/1.25km & Young Ones Tri: 75m/1km/500m; Standard Du: 10km/40km/5km, Sprint Du: 5km/20km/2.5km, Mini Du: 2.5km/10km/1.25km, Kids Du: 1.25km/5km/500m & Young Ones Du: 500m/1km/500m; Germiston Lake, Johannesburg, Time TBC, Jaapie Boonzaaier 084 501 2712

ADVENTURE RACING

Sunday 6 December
Spur Adventure #3, Duo (individual): 20-25km MTB & 6km run; Sprint (teams of 2 or 3): 10-12km MTB, 3km run & water obstacles; Spur Eco Warrior (3-7 years): 2km MTB & 500m run, PLUS 5km Fun Run; Oak Valley, Elgin-Grabouw, Western Cape, 8am & 9am, Quantum Adventures 021 789 0188 (W)
Kinetic Adventure, 25km (MTB/trek/paddle), Teams of 2, Venue TBC, Heidi Muller 082 564 6468

TRACK AND FIELD

Saturday 5 December
WPA Little Athletics, Blue Downs, Cape Town ,Western Cape, 8am, Waleed Donough 082 396 6504

Friday 11 – Saturday 12 December
SALGA Kwanaloga Games 2014, Venue TBC, KwaZulu-Natal, 8am, KZN Athletics 031 312 9374 (W)

Saturday 12 December
Tygerberg NLC Summer Series, Parow Athletics Track, Parow, Cape Town, Western Cape, 10am, Mariana Meyer 082 777 4050

Monday 21 December
UCT Track Meeting, Green Point Stadium, Cape Town ,Western Cape, 12pm, James Evans

Reminder note on his ceiling

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Breaking South African race walking records will be the last thing on Lebogang Shange’s mind next year. The goal he will be striving for will be much more difficult and also much more important.

He will be preparing himself to get a top-three finish in the 20km race walk at the Olympic Games in Rio.

To prove how serious he is about this, he has stuck a big note on the ceiling of his bedroom. It is the last thing he sees before he turns off the light at night and it reminds him why he has to push his body to the limit day after day and why he needs to make certain sacrifices.

Shange was the most prolific record breaker this season. He did so on no less than five occasions but now he cannot help wondering whether it was worth the effort.

“People read about my record-breaking exploits and see me talk about it on television and they presume that I must be raking in ‘big’ money. The honest truth is I did not get one cent for any of the records I have broken. I actually received very little recognition for my efforts from any of the decision makers in South African sports. All I received was one congratulatory letter from a personal assistant working at Athletics South Africa (ASA) and that was it.

“That is why I am planning to change my whole strategy next year. I am going to be more selective when and where I will race. I am not getting any younger and therefore it is important that I start to make a living as a race walker.”


Shange is planning to do things different next year. His coach, Chris Britz, wants him to drastically change his racing strategy.


“Chris wants me to start racing from the front, rather than chasing down the leaders over the last kilometres. I guess adapting to a new racing strategy will take some time. One of the things I love about race walking is the chase over the last kilometres. While I am racing I get involved to such an extent that I totally forget about the kilometres. All that matters is catching up and passing the athletes in front of me. But I am up to the new challenge. Chris reckons it will take about three races for me to get used to racing from the front.


“Although my focus will not be on breaking any records, my aim will still be to consistently walk times of between 1:18:00 and 1:22:00. If I manage to do that, I ought to be able to get a top-five or better finish in Rio. The racing at the Olympic Games is usually a tactical battle.”


Shange is full of praise for the role Monja Human, a sports psychologist at the HPC, plays in his success as a race walker.


“I must admit that I, especially coming from a township, was sceptical at first about going to see a psychologist. I thought it was only crazy people who did so, but she totally changed my perception about psychology. Monja helped me believe in my abilities as a race walker and to be fearless when I race.


“More importantly, she taught me how to stay focused and calm when I race and not to get intimidated by the athletes against whom I am racing. She keeps emphasizing that it is important that I stick to my race plan.”


Shange will fly out to Canberra in the first week of January to attend a race walking camp organized by his role model, the Olympian medallist Jarred Tallent.


He is planning to stay on for a few weeks after the camp to do some more training and he also plans to compete in one race in Australia.

Holiday Maintenance

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Going on holiday does not mean you have to stop training or lose your fitness, so use these handy tips and workouts to keep your legs ticking over this December, and then hit the road running in January. – BY RAY ORCHISON

Ah, the holidays. Images of dolphins playfully jumping in the waves, bronzed beach bodies and lazy afternoon naps, awe-filled early mornings as the sun rises majestically over the mountains, breathless moments as the big five make their way to the local watering hole… Holidays are a great time to rest, relax and recover from the months of long working hours and stress of the past year. They’re a great time to catch-up with friends and family. And unfortunately, they’re also a great time to get, well, unfit! (You thought I was going to say fat, didn’t you?)

The holiday season starts long before the actual days off work, with company functions and Christmas parties lasting late into the night. This rolls over into a three to four week break where our inner cookie-monster is unleashed and we end up consuming copious amounts of food, unhealthy snacks and far too many drinks. Before we blink an eye we find ourselves in January, five to ten kilograms heavier and feeling as unfit as we did the day we first started running. But the solution is simple: Keep an element of training in your holiday.

What, run on holiday?
Unless you’re going on holiday for three weeks in a submarine, there really is no excuse for letting yourself go completely during the holiday season. And even then I could argue that you could still get some form of training done. If you’ve had a long, hard training year and you have a big year ahead of you, then a little bit of additional rest will do you good, but I would strongly advise against doing absolutely nothing at all, as this simply puts you on the back foot coming into January.

For those who are planning to run an early year marathon or ultra (like the Old Mutual Two Oceans 56km), then the holiday period is a crucial part of your training and having a few extra hours in your day is great for getting some solid training done. Personally, I find it both exciting and motivating getting up early on my holiday to get my training done in new and unfamiliar surroundings. It’s also a little less selfish if your training is done before the rest of the family wakes up and you can then devote the balance of the day to them.

Surviving the holidays
Getting through the holidays without losing all that hard-earned fitness and keeping the bathroom scale from bleating is not as hard as it sounds. Here are five suggestions to keep both your family and your body happy:

1. Plan your day: Reduce your training volume and agree with your family when the best time will be for you to quickly fit your session in so that you don’t eat into valuable time together

2. Make it count: Where time is an issue and your training session has to be short, get the most bang for your buck. In other words, keep the intensity up. Just because it’s a shorter session than normal doesn’t mean you can’t get a lot out of it.

3. Be disciplined in your binges: If you’re really going to suffer a case of FOMO because you can’t eat biscuits, chocolates or your Gran’s shortbread, then allow yourself some indulgences. Of course, that doesn’t mean you have to eat ALL the biscuits and ALL the chocolates and ALL the shortbread…

4. Eat less, enjoy more: You’re not a teenager, you don’t have to eat yourself out of house and home. One of the biggest problems with the holidays is not the type of food on offer – that is only a small element – but rather the amount of food we consume. For some reason we simply go overboard when it comes to the amount of food prepared over the Christmas season. Instead of eating until you pop, dish up smaller amounts of what’s on offer. This way, you still get to try everything and you still get to partake in the feast, and you will enjoy it far more than if you’re so full you feel sick for hours afterwards.

5. Allow yourself time to de-stress: This is probably the most important aspect of a holiday. Much of our year is spent stressing, so take time out, allow the cortisol levels in your body to return to normal, and give yourself the chance to dream and think about the exciting opportunities to come in the year ahead.

Maintaining fitness levels
Almost every runner has been forced to stop training completely at some point in their lives, either by choice or by injury, and the worst part of no training for three to four weeks or longer, is getting back into it. There’s nothing worse than trying to get back into your training when it feels like everything you’ve worked so hard to achieve has disappeared. You certainly don’t have to come into January race-ready, but you really want to start the new year having maintained a decent level of fitness so that you can continue to build into the 2016 running season. Three to four days per week during your holiday should be more than sufficient to keep things ticking over.

However, if you’re really pushed for time, here are three shorter training suggestions you can use to burn those extra calories and keep your fitness levels ticking over:

1. Take the stairs: Forget the elevator in your hotel and hit the stairs. Start with a short warm up and then run the stairs to the top floor and back a few times. You’ll be surprised at how quickly you build up a sweat and find yourself out of breath.

2. Do a quick session: Jog for 10 to 15 minutes to warm up, then do 10 reps of 30 seconds at a faster pace with one minute’s easy jogging in between each rep, and finish with five to 10 minutes’ easy cool-down jog. Total time: 30 to 40 minutes.

3. Jump-lunge repeats: Jog for 10 minutes, then do jumping jacks for 30 seconds, go straight to fast running on the spot for one minute, then do walking lunges for 20 metres there and back. Follow that with a minute’s rest and then perform another two sets, starting with the jumping jacks. Finish with a very easy five-minute cool-down jog. Total time: 25 minutes.

May you have a wonderful time of relaxation and catching up with friends and family this holiday, and recharge those batteries and come into the new year firing on all cylinders, ready to achieve the goals you’ve set for yourself in 2016.

Ray Orchison is a Johannesburg-based USATF and NAASFP certified coach. Find him at www.runetics.com or [email protected].