Building Your Bones

Too often, female runners ignore strength work that could complement a running programme and reduce the risk of stress fractures that may otherwise be caused by muscle weakness. To avoid brittle bones, it’s important to give your body the calcium it needs as well as do sufficient strength work to protect them. – BY LAUREN VAN DER VYVER

A common injury complaint amongst female runners is shin splints, especially as they build up their mileage or pick up speed to chase a PB or attempt a new, longer distance – and the cause of this pain is all too often attributed to a decrease in bone density. However, Dr Lisa Micklesfield, senior researcher at the UCT/MRC Research Unit for Exercise Science and Sports Medicine in Cape Town, says that this is due to a common misconception: “Women runners don’t lose bone density any faster than women who don’t run, unless they have reduced energy availability – a symptom of which is menstrual irregularity, which may be due to reduced energy intake or excessive energy expenditure. Shin pain, for example, is the response of the muscle and bone of the lower leg to an increase in weight-bearing exercise, but with constant monitoring and adaptation to one’s training programme, and the correct footwear, this type of injury shouldn’t become problematic.”

WEIGHT UP
Many women focus on cardiovascular instead of strength work in training, focusing on weight-loss instead of increasing muscle mass – especially when they hit the gym. Quite simply, to keep your structure sturdy, it’s important to introduce sessions that focus on building muscle in your legs and core to minimise the strain of your body hitting the ground when running. “Muscle mass is directly proportional to bone mass, largely due to the pull of the muscle on the bone” says Lisa, who therefore recommends strength training, but points out that it is just one of a number of factors associated with stress injuries in women runners. Training surface (tarmac versus gravel), biomechanics and possibly incorrect footwear should also be taken into account, if necessary.

Regular weight-bearing like walking, hiking, dancing, stair climbing, weight-lifting and racquet sports can all build the muscle you need, while swimming and cycling can improve your endurance, but they’re not the ideal sports to improve bone mass density.

BEING A WOMAN
As women, we also have to consider the impact pregnancy and breastfeeding has on the body. In the latter stages of pregnancy, maternal bone loss may occur, as this is the time when the fetal skeleton is being rapidly mineralised, but this bone-loss is temporary and is recovered after the birth and lactation, says Lisa. “While breastfeeding does decrease bone density, as the calcium is mobilised from the maternal skeleton for breast milk, the 3% to 7% lost is rapidly regained after weaning,” explains Lisa,
“and breastfeeding is not associated with
an increased risk of osteoporosis, either.”

Whether they run or not, women should be getting around 1000mg of calcium on a daily basis, and during pregnancy, Lisa recommends an extra 200mg of calcium on top of the 1000mg. “It all depends on how long the
woman breast feeds and how long amenorrhea – loss of menses – continues for. Evidence does suggest that it recovers fully even with short-spaced pregnancies.”

All in all, women runners need to stick to a lifestyle that includes sufficient calcium intake, whether pregnant or not, as well as introducing strength training in their weekly training programme – one to two sessions a week as a base. Naturally, we all lose bone mass as we age, but a healthy mix of physical activity and a nutritious diet can help you beat brittle bones – and avoid shin splints!

Compression Progression

If you’ve never used compression socks before and remain unconvinced about the benefits they could have for you, read on! – BY SEAN FALCONER

Not so very long ago, compression socks were unheard of in running circles, but when some elite athletes started running in them, notably women’s marathon world record holder Paula Radcliffe, the craze soon spread. More elites started wearing them, despite the fact that they looked a bit funny, and nowadays you’ll see them on the track, in road running, trail running and triathlons, and even back of the pack runners are wearing the skin-tight, knee-length socks during runs, while still more are wearing them after a run as well.

Some runners believe that compression socks actually make them faster, but there is little physical evidence to back that up, whereas a growing body of research confirms that compression wear offers real physiological benefits, both during and after a run. Just as a massage applies pressure to reduce inflammation and soreness in muscles, similarly, when compression gear is worn for a few hours after a workout, it has been shown to measurably reduce swelling and fatigue.

Compression socks work by promoting bloodflow from the lower extremities using gradiated compression – in other words, the sock is tightest around your ankle and the rate of compression slowly decreases further up your calf. This promotes bloodflow back up to the heart, where it is oxygenated and cleaned, and then it can flow back to the tired muscles and help them recover faster. Thus wearing the socks after a run promotes faster healing, but wearing them during a run speeds this process up even more, and the added bonus is that the socks reduce the amount of micro-damage to your muscles by decreasing the amount of shock and movement in the muscle every time your foot lands. In other words, your muscles can’t ‘jiggle’ as much, so they don’t suffer as much damage. For that reason, wearing compression tights on your quads is also highly recommended for runners, especially if you often suffer from stiff quads after a long run.

NOT SO NEW

The science behind compression wear has actually been around from the middle of the 20th century, when doctors and physicians started using compression garments to treat patients who were recovering from surgery, fractures, arthritis, varicose veins and other conditions or procedures. Then somebody smart asked if it would work for sportsmen and women, and in 1987 the American Journal Of Physical Medicine published a study by two doctors called Michael J Berry and Robert G McMurray, which revealed that athletes wearing compression stockings recovered a lot faster than athletes not wearing compression stockings.

So today an Olympic athlete in his or her prime and a pensioner who just had surgery on his or her varicose veins both wear compression stockings for the same reason, to get the blood pumping and to aid recovery. Granted, sport compression gear is not the same as the compression wear doctors recommend after surgery, because some of the latter is so tight that it requires a prescription, for safety purposes, but the principle is the same.

So if you have not tried compression socks yet, you may want to think again. After all, most of us know the traditional acronym RICE when it comes to treating an injury: Rest, Ice, Compression and Elevation. It’s been there all along, right in front of you, so go get the socks.

Slow Down to Get Faster

You’ve been running for a number of years and PB’s seem to be a thing of the past, so you tell yourself that “Age is catching up with me,” but a simple change to your training pace can set you back on the road to new PB’s. 

– BY RAY ORCHISON

 

When we first start running, we normally notice huge improvements in performance quite quickly, and with minimal effort, but as we age in running terms, and become stronger, faster and more experienced, most runners begin to find that improvements become smaller, and a much greater effort is required to better previous times. In most cases this is not because our training deteriorates, but rather because as we improve, we move closer and closer to our own personal maximum performance level.

The question then is what do we need to do to push new levels of performance once we reach this stage of our running career? The answer may lie in polarised training, which means to train at either a low or a high intensity, with very little training time spent in-between. This is by no means a new concept, but one that is often ignored by veteran runners, because as we become more experienced, we often fall into the trap of thinking that to get faster we need to train faster… all the time. While the first part of that statement is true, the second part, “all the time,” is not.

When the gap between our easy run pace and our fast interval or race pace is small, we find ourselves in no-man’s land, where we don’t run slowly and we don’t run fast, and end up with poor, sub-potential performances. The way to correct this is with polarised training: On easy days you run slower and on quality days you run faster. In other words, you need to get slower (on easy days) in order to get faster during your race.

FOLLOW YOUR HEART

The easiest way to ensure that you don’t get stuck in no-man’s land is to train with a heart rate monitor to keep your training primarily in two zones. Zone 1 is the easy zone, where you should do the bulk of your training, somewhere between 70-80% of your weekly mileage at between 60-70% of max heart rate. The second is zone 3, somewhere between 15-20% of your weekly mileage at between 80-100% of heart rate. Zone 2 is no-man’s land, which is run between 5-15% of your weekly total and at a heart rate between 70-80%. (If you don’t use a heart rate monitor, run on perceived effort. Easy runs should feel easy and you should be able to have a conversation, while zone 3 is the anaerobic zone and should feel very hard. Interval sessions on the track or time trials would fall into this zone.)

 

If you’ve never done hard, fast sessions, then gradually start by introducing one session per week into your training schedule. I suggest that you start with four to eight short, fast hill repeats. These will push you into zone 3, but are not as hard on the body as a fast track session. Hill repeats are an introduction to track work and help strengthen your body to better handle the stress of a track session. Once you’re stronger, then gradually introduce a track session, like 4x200m at 3km race pace with a 200m slow recovery jog between repeats. As you get stronger and faster, start to increase the number of repetitions and pace. With more time spent in zones 1 and 3, and less time spent in zone 2, you should start to see some improvement in your performance.

DIANA-LEBO PHALULA WINS SPAR GRAND PRIX, KALMER COMES SECOND

Barefoot runner Diana-Lebo Phalula is the new Spar Grand Prix champion, after finishing the five Women’s 10km Challenge races with a total of 110 points.

Phalula finished in fifth position in the Joburg race at the Wanderers in Johannesburg on Sunday, but her outstanding performances in the first two races of the year, in Cape Town and Port Elizabeth, which she won in record time, gave her a head start in the race to win the keys to a Nissan Micra. Despite a hamstring injury, she finished in fourth place in Durban and Pretoria, and maintained her lead over the chasing pack.

Phalula’s twin sister Lebogang made the 2014 series something of a family affair, winning the Durban and Joburg races. However, a poor start to the year, when she finished 17th in the opening race in Cape Town meant that she was unable to catch up with her sister. She finished in fourth position, with 77 points.

Diana-Lebo has said she will share the car with her sister.

“We are twins and we share everything,” she said.

Lebogang agreed that they would share, and said she would use her prize money from the Joburg race to pay for petrol and insurance for the new car.

“And next year, I’m going to win the car,” she said, smiling.

Rene Kalmer, three times winner of the Grand Prix finished second on the 2014 Grand Prix table, with 81 points, proving the value of consistency. Although it was the first time for a number of years that she failed to win a race, her top 10 finishes in all five races ensured she earned enough points to win a cheque for R30 000.

Third place went to last year’s Grand Prix winner, Mapaseka Makhanya, who had a much quieter year than her stellar year in 2013, when she recorded triumph after triumph on road and track. Like Kalmer, she proved the value of consistency, with top 10 finishes in all five races. In fact, the difference between Makhanya and Kalmer came down to Kalmer having finished second in Port Elizabeth and third in Durban, while Makhanya’s best position was third in Port Elizabeth. She earned 78 Grand Prix points – three less than Kalmer, and just one more than Lebogang Phalula.

Boxer clinched the club competition, ending years of dominance by Nedbank. Boxer finished with 248 points, followed by Transnet, with 158. Maxed Elite came third, with 111, and Nedbank fourth, with 82.

Falke Spring Trail Run

FALKE SPRING TRAIL RUN
Runners should diarise Sunday, 19 October when the third race in the Falke Trail Run Series will be hosted at L’Avenir Farm. The seasonal runs have proofed to be very popular, so get your entry in to join in the fun as entries will be limited at this new venue.

The first run event on this beautiful wine estate near Stellenbosch, promises to be an enjoyable event with the trail meandering through the vineyards and a flatter course than Dirtopia’s other trail runs against the slopes of Simonsberg.

Registration will start from 06h30 at the venue with the 11km race setting of at 08h15 followed by the 6km at 08h30. Pre enter before 14 October and qualify for a special entry fee of 6km – R70 and 11km – R90. Late entries (taken on event day) will cost 6km – R90 11km – R110. For race details email: [email protected] or visit www.dirtopia.co.za

FALKE LAUNCHES NEW AR2 SILVER RUNNER
Falke continues to push the boundaries of performance technology with the launch of a new Advance Run 2 (AR2) Silver Running sock.

The attention to detail in terms of quality, comfort and product innovation synonymous with the Falke brand, is once again inherent in the new AR2. By using ultrafine hi-tech performance yarns, knitted on high needle count knitting machines the AR2 offers quality, comfort and durability.

Falke’s trademark hand-linked, seamless toe reduces exposure to blisters and silver yarn assist in keeping your feet fresh and dry. Soft elastic arch support in the arch and ankle areas as well as the sensitive cuff and ankle elastication offers stability and support without constriction. The reinforced heel and toe areas with the distinctive fine cushioning ensure lasting durability on an essentially lite product.

Feet will stay cool and dry with the unique Falke Drynamix Moisture Management System that wicks away extra moisture from the skin assisted by specially constructed mesh panels to facilitate ventilation. Advanced Silver Fibre Technology with anti-microbial properties offers fungal protection.

The range is available in sizes 4-7 and 8-12 in White/ Grey, Grey/ Flu Lime, Black/ Blue and Pink selling at R50 per pair from leading retail outlets!

Take a selfie with The Rhino Orphanage Nissan Juke at Race the Rhino MTB

The Presidential Plan

In June, after several years of turmoil, infighting, false starts, hirings and firings, court cases and intervention by national and international sporting bodies, Athletics South Africa appointed a new board under the leadership of President Aleck Skhosana, tasked with the job of getting the ship sailing in the right direction again – and the President believes that is exactly what is slowly but surely happening.

MA: We’ve seen our track and field athletes doing very well at the recent Commonwealth Games and African Champs, bringing home a number of medals and national records as well. You must be excited about this success, despite the past few years of turmoil at boardroom level?

It’s not only about me being excited, it’s about the country being excited, and our children who will come into the sport after this. Also, I am sure government is excited that ASA is doing what it is supposed to be doing. But we should give credit where it is due: Whilst there was turmoil in the sport, our coaches and athletes remained focused. They did not stop going to the track to train, or setting their targets, and the proof is in their results.

We sent 13 athletes to the Commonwealth Games and brought home nine medals, a national record. We said we wanted to reclaim our position as the powerhouse of African athletics at the African Senior Champs, and many people said it will take 10 years, but look, we won 19 medals, including 10 golds, with a squad of just 34 athletes, while Ethiopia, Kenya and Nigeria had squads of 60 to 70 each. We achieved what we set out to do, and the giant that is South African athletics, which had been sleeping, has been awoken.

MA: However, there was much criticism about the selection of the SA teams for these two meets, especially the middle-distance athletes being left out and total numbers cut by half to the African Champs, reportedly due to ASA being cash-strapped.

When we came in as the new board, I said that ASA would only work with people that know what they are doing, so we got in the most experienced coaches as selectors. They selected about 70 athletes that qualified for the African Championships, but there was not enough money to take all 70 athletes plus officials to Morocco – it was going to cost R2 million – so we requested the selectors to develop a new criteria that will speak to what we have. To cut the numbers down, they recommended that we select only those athletes ranked in the top three in Africa, and we were left with 35 athletes, but then there was an issue of no middle-distance athletes making the team. So we said let us first see how they perform at the Commonwealth Games, and fortunately Andre Olivier and Johan Cronje did very well in Glasgow, finishing third and fourth, so the selectors’ recommendation was to include them. It was transparent and based on current form.

MA: How is the current relationship between ASA and SASCOC, given that not very long ago SASCOC expelled ASA, which meant that our athletes could not be selected for World Games, nor receive Operation Excellence (OPEX) funding. Since then ASA has been reinstated, athletes went to the Commonwealth Games and Youth Olympics, but there were stories about athletes not being paid their full OPEX grants…

The relationship is good, our focus and targets are the same, to assist our athletes to shine where it matters most, at the Olympic Games. We have been meeting with SASCOC to plot the way forward, and SASCOC President, Mr Gideon Sam, even phoned from Glasgow to say, “Right, now we’ve got something to work with for 2016!” When we were elected, we said we are suspending all wars, external and internal, for the benefit of our athletes and coaches, and the integrity and image of the sport. We don’t have time to fight any more.

Now, I have not seen any complaints brought in by athletes that they have not been paid fully by SASCOC. In fact, we have said to SASCOC that we want to add more athletes to OPEX, but they said wait until after the Commonwealth Games, because we first need to set up new criteria and decide how many athletes we are taking for the 2016 plan, and there are also junior athletes coming through, like this young girl who won gold at the Youth Olympics, Gezelle Magerman. We have to think of all these young athletes, to prepare them for the World Junior Championships, and the different competitions around the world.

MA: When you were elected, you said that your key priorities are to fast-track development and transformation, and to restore the dented image of ASA. After four months in the job, do you think you are succeeding in this?

We came in with a two-year mandate to remove ASA from the bad news, and instead make the focus Cornel Fredericks winning three gold medals, or that young girl at the Youth Olympics. Now to fix a dent in a car takes some time, but to fix a dent in an image takes much longer, because people always remember the bad things. That said, the image of ASA in the continent is different to what you and I know… When we recently had the congress in Morocco, they said now Africa is back, because South Africa is back.

MA: Another of your earliest comments after election was that the sport needs business-minded people to run it, and that politicians are not good at doing that. In light of this, why has a CEO or business manager not yet been appointed?

The ASA Constitution is very clear: The staff are full-time, the President and Board are just volunteers. The position that I was appointed to is that of a politician in athletics, so there are things that I cannot do, which need to be done by an administrator. I have even refused to sign a new sponsorship deal, because I am not the CEO, and that sponsor is going to report to the office, not to me. We are talking about corporate governance and protocol, the Board must separate ourselves from the daily management. When you let politicians get into daily operations, things do not work.

So, we have appointed an interim manager in the office, Mr Pieter De Jager, since we do not have a CEO yet, and he is a technical person who understands the sport. This is because appointing a CEO is part of the challenges we still need to work through: Two former employees were employed as General Manager or CEO, one left last year, the other was suspended, and we have inherited those issues, so we have to study the contracts, and the CCMA, Labour Court and High Court rulings, so that when we do appoint a person, he or she will not be hit by a letter from the courts saying this job belongs to somebody else. We are first clearing the playing field, to ensure that when we do move, we move forward. Also, we don’t want a situation where the next Board takes over two years from now and says they don’t want the CEO we appointed, so we need to give our candidate an 18-month interim contract.

MA: Much has been said or written about the financial situation of the sport, largely centred on claims about financial mismanagement by previous employees or board members. Can you give us an update on the finances and tell us what plans are in place to improve the situation?

ASA was engulfed in a war with itself, and it went to the extent of the high courts. The remnants of that are still with us, and all we can do is manage that situation. The sport is slowly busy cleansing itself, which is making the investors and sponsors want to speak to us again – and they are calling us again, even some of those who moved away from the sport in the last few years, so we have even started the process of appointing a sponsorship and marketing agency to deal with these matters.

MA: On a related note, the last set of financial statements published on the ASA website are those of 2012. When will the 2013 financials be available?

The 2012 financial statements were actually not approved by council and the AGM, so we are dealing with that first, and then the 2013 figures will have to come as well. We only just recently commissioned auditors to audit the 2012 financials and take it to the correct platforms, because you can’t take a draft to government, or SASCOC or the IAAF. We have told everybody that we are coming in to clean up the mess, and we have to be mindful of due process.

MA: In attracting sponsors, one of the perceived limiting factors is the lack of TV coverage of athletics and road running. Are there any plans to extend TV coverage, and improve coverage, to grow the footprint of the sport?

ASA has a contract with the SABC giving the national broadcaster exclusive rights to broadcast athletics in this country, but that contract ends in December and we have already started negotiations with them to address the shortcomings of current coverage. I cannot divulge the details of these discussions as yet, but can say there is nothing to stop us from talking to other channels, to see where we are going to get the best value to package our product. Having said that, we can’t just blame the SABC, because ASA was in turmoil and the SABC was not always properly engaged, so there is very much room for improvement there as well.

MA: As a long-time ASA Board member, you undoubtedly came into the job with much knowledge of the situation, but after three months in the top position, have your perceptions of the job changed at all?

My perception then and now is the same. I’ve been part of athletics since 1981, and I’ve been involved at ASA for many years on various committees, so I knew exactly what would be the problems, and how these problems came about. That is why I said in our first Board meeting that we have to appoint a manager who is going to be in the office, who will account to us, because of what happened previously, the failure to separate the executive and non-executive capacities. We are also putting important structures back in place, like replacing the coaching, development, scientific, medical, doping and women’s committees, which had collapsed completely.

MA: Lastly, what is your long-term vision for the sport and how do you see us getting there?

I want to see athletics in this country taking its rightful place as it was in the 90s, when we were counted amongst the top countries in the world. I have been talking to various people around the world and they all see South Africa as a country with unlimited capability, and they all want to work with
our federation. What matters most is that our athletes must be given opportunity –
and that will separate those who are talented from those who are not, those who are disciplined, those who are hungry to go forward. Then the sky is the limit for South African athletics.

Hungry for More

It’s been quite the season for 400m hurdler Cornel Fredericks, who clinched gold at the Commonwealth Games, African Champs and Continental Cup, and finished the prestigious IAAF Diamond League ranked third overall in his event. Now this humble athlete from the Overberg says it’s all about his desire to beat the best in the business.

MA: In 13 races this season, you’ve only once missed the podium. What stands out for you from your great year?

The Commonwealth Games was my big thing. Everything was new, but with the help of my coach Hennie Kotze and team, it made it easier to focus on my conditioning for track. The calibre of the field was strong, so I wanted to show everyone that I could perform at that level. On the morning of the final, I went into the warm-up area feeling one hundred percent, and I told Hennie that I wasn’t going to settle for anything less than gold, but when I went over the line, I didn’t know how to celebrate in the first five seconds! Another big moment was standing on that podium singing the national anthem, because that evening there were 70,000 people watching inside the stadium!

MA: Then you topped that off with more wins at the African Champs and Continental Cup. Did you feel any added pressure?

Definitely, but I was relaxed because I knew what I achieved in Glasgow and took that experience with me. The final was a close one, but I just came through with the win at the African Champs. Then in September, I represented Africa in my last race for the season at the Continental Cup. I became more focused as I went on in my season.

MA: This success must give you a lot of confidence about your chances at Rio 2016? Or are you more focused on immediate goals and races for now?

Next year’s World Champs in Beijing is the one to look to now. I’ve been to two World Championships – in 2011 I came fifth in the final, and last year I just missed it, coming ninth overall. My performances in 2014 showed that I can compete against the best and I have that desire to always finish on the podium. So for me to make a name for myself, I need to step it up and get a medal there. That’s what people remember.

MA: To what do you attribute your most recent success?

Every time I go home, I always take a few words from my parents. They told me to be fearless this season, and that’s how I went out in all my races. It’s a mental thing, too. After achieving podiums in a few races, that hunger grew. Going forward, it will be tough, because people expect more, but I’m up for any challenge. There is always pressure, but I have represented South Africa since 2005 at under-15 level, so that experience has helped me.

MA: Two of your former coaches have passed away in recent years. Has it spurred you on to perform for them, in their memory?

They have a special place in my heart. Mario Smit, who was killed in a car crash a few months ago, worked with me for four years in Stellenbosch. He was hard on me, but that’s the coaching I like. He motivated me to stand up against the big guys. My other coach, Bruce Longden from England, passed away a month before the Olympics in 2012. This year at the Commonwealth Games, as I was coming around the final bend, something Bruce told me came to mind, that I should stay tall and run as fast as I can.

MA: Is there somebody you really look up to in the sport?

My hero is Félix Sánchez of the Dominican Republic, who won two World Champs and Olympic golds. Now I’m competing against him! Off the track we’re good friends, and he always lends advice, but on the track I just want to beat him all the time, because I want to take over from him. Félix complimented me on my season and said I must look after myself and recover properly now, because I’m still young. To hear that from my role model is amazing!

MA: You seem to have found an extra gear this season. Any training secrets you can share with us?

It’s just hard work. I joined the High Performance Centre at Tuks in October 2012, moving from Stellenbosch, and it’s one of the best moves I’ve made. We have a good training group in Pretoria, with seven guys who have all competed on the world stage, so everyone motivates each other. We train at LC De Villiers in the off-season and we spend June to August in Europe for competitions. Our training is based on endurance work, but as the season goes on, we cut back and focus on speed sessions to sharpen before big competitions. I didn’t expect the success to happen so soon in my career, but I’m glad because I still have time to learn. I’m hungrier and want more medals.

MA: Is it good to be back in the country to recharge, or is it straight back to hard work?

I’m back to rest before starting up in the middle of October. I want to spend time with my family, who I don’t see during the year. They’re based in Caledon in the Overberg of the Cape, so catching up on news is going to be great. I will still be active, but nothing on the track – I will swim and cycle just to keep the body going. I don’t want to start from zero in October!

MA: You set your PB of 48.14 in 2011, and this year your best has been 48.25 when you won in Zurich in the IAAF Diamond League. Do you think you can you dip under 48 to become just the third South African to do so, and go after the SA record?

LJ Van Zyl broke Llewellyn Herbert’s 11-year-old SA record in 2011 with a 47.66. It will be tough, but I’m looking to break it in the future. Right now, I would like to improve my PB first and take it step by step. Hopefully one day when I have the perfect race, I can run under 48.

Top Trail Import

When it comes to trail running in South Africa, one of the most consistent performers is Bernard Rukadza, a softly-spoken Zimbabwean who has lived in Cape Town since 2008 and lets his legs and feet do most of his talking.

Earlier this year, Bernard teamed up with top SA trailer AJ Calitz to win the three-day ProNutro AfricanX Trailrun, was on course to win the Jonkershoek Mountain Challenge until a sprained ankle cut his speed down and forced him to settle for second place, then claimed his fifth consecutive series win in the Spur Cape Winter Trail Series, followed by another win alongside
AJ in the three-day Southern Cross Trail Run. And these accolades were just the latest in a long line of wins and podium finishes he has wracked up since turning to trail running.

What makes his achievements so incredible is the fact that his training mostly consists of running 15km to work each morning and 15km back home again in the evenings, five days a week, in the company of fellow Zimbabwean Tsungai Mwanengeni, a top veteran runner in the Cape on both road and trail. They and their families live near to each other in Delft, near Cape Town Airport, and both work in Tyger Valley in the Northern Suburbs, so the ‘daily commute’ is the ideal time to get in their training.

“I know the other top guys are training more than me, because in the morning they may be doing two hours, and another two hours in the afternoon or evening, so if I want to be hanging with the lead bunch, then I need to do more to keep up with them in races,” says Bernard. “So every day we do 30km, and once, maybe twice a week we run to Tygerberg Nature Reserve or another nearby mountain first, to make it 25km for the run home and a total of 40km for the day. That is why we are not afraid to race long distances, because for us it is like a daily run
to work!”

ROAD TO TRAIL
Bernard (33) started running in school, but didn’t take it seriously until after school. His older brother is also an athlete, and Bernard saw that others were making a living from running, so he decided to give it a try himself, and then moved to SA to run professionally. His initial focus was on the road, but that changed in 2009. “Eddie Lambert of Team Contego introduced me to trail running in 2009, and it was just for fun, I didn’t take it too seriously. I was not even running with the right equipment, I was using road shoes, but then I started winning races, and I won the Winter Series for the first time in 2010, so I started taking it more seriously,” says Bernard. He was signed up as part of the Contego elite squad in 2010, which saw him kitted out with proper trail gear, courtesy of the team’s technical sponsor, New Balance, and he subsequently also picked up product sponsorships from Nativa and Racefood.

Bernard still competes on the road as well, running for RCS Gugulethu, and has a 2:24 marathon PB and 1:06 half marathon best. The longest he has done is the 56km Old Mutual Two Oceans, which he ran in 2010, “but it was too long and I didn’t have enough training for it. It seems pointless for me to run those long ones right now, because I cannot train enough to finish in the top 10. One day I want to be in the top 10 of the Two Oceans and other big marathons, like Gauteng Marathon, and I want to run Comrades when I am older and stronger, but for now I am focusing on trail. Next I want to run trail overseas, because some of the guys I started running with here in SA are now focused on running internationally. But mostly I just want to run, because running means life to me. When I’m running I am enjoying myself and I like running more than anything else.”

First Marloth Mountain Challenge kicks off in dramatic fashion

The first Marloth Mountain Challenge (MMC) took place in Swellendam this weekend in trying conditions as the Swellendam Mountains threw everything they could at participants.

It was a dramatic start to what is sure to become one of the biggest races on the South African trail calendar and runners had to contend with waves of rain, strong winds, cold conditions and the odd hail storm on the mountain.

However, despite the conditions (or maybe because of it) this is a run that won’t be forgotten for a long time. Dubbed by many who took part as the toughest run they’ve ever done, the MMC is here to stay and one can only hope that the beautiful views from the top of the mountain will actually be visible come 2015.

Dom Wills showed his class as he finished in a time of 7:17:38 while Monique du managed to hold on to the lead and crossed the line first in a time of 9:39:56.

The relay was dominated by the men from Team Contego as they finished in a time of 6:45:38, more than an hour ahead of the second placed team. The mixed team category was taken by Team Do or Die in a time of 8:02:27, while the ladies team category was won by the Contego in a time of 8:09:27.

Mountain Challenge Series results

Wills’ victory at the MMC means he also wrapped up the first Mountain Challenge Series as he finished seventh at the Jonkershoek Mountain Challenge and second at the Helderberg Mountain Challenge.

Vanessa Fisher took the ladies’ title as she made her way home in third position while the Mountain Challenge Series Lite titles were taken by Edward Lambert and Marié Wessels.

A big thank you to the town of Swellendam, Cape Nature and the respective farmers for their awesome support in getting this event of the ground. And a massive congratulations to all the runners who took on the Challenge and came out on top. We’re super excited for next year’s Mountain Challenge Series and especially to return to Swellendam for the second MMC!

Click here for the full report and results

 

Modern Athlete’s Kalmer blitzes in Berlin

It was a first for Modern Athlete on Sunday, 28 September when South Africa’s Rene Kalmer lined up in her blue branded kit to represent South Africa’s largest running publication at the 41st BMW Berlin Marathon. In a strong women’s field, Kalmer clocked an impressive 2:29:27 in the German capital, crossing the line in 9th position. She also grabbed an emphatic PB, cutting a good 32 seconds off her three-year best. “I’m super happy! I felt really good throughout but battled over the last 6km,” she said, “but a PB is a PB!”

Tirfi Tsegaye won the women’s title in 2:20:18, with Ethopian Feyse Tadese close behind in 2:20:27. American Shalane Flanagan was third in 2:21:14.

To cap it all off, the world also saw a new world marathon record set by Dennis Kimetto in the men’s race with a 2:02:57 finish – the first ever sub 2:03 time in a marathon! Again, the Berlin Marathon can boast to be the world’s fastest course.