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Soweto Marathon – Just Do It!

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The Soweto Marathon has been revived by multiple partners led by Central Gauteng Athletics and Soweto Marathon Trust, with global sports brand, Nike, as the new title sponsor and partner of what is undoubtedly the people’s race.

The race, confirmed for November 2, 2014, will see the organisers, Central Gauteng Athletics and Soweto Marathon Trust, supported by its partners Gauteng Provincial Government, City of Joburg, Schneider Electric and the National Lottery hosting 21,000 runners on the streets of Soweto, as the race traverses past iconic landmarks and heritage sites.

“The Soweto Marathon started in 1992, and has since become a historical race and premier event on the race calendar, and with our new title sponsor and partners, we want to collectively restore the race to its former flagship status,” said Aleck Skhosana, President of Athletics South Africa.

“We are committed to delivering a running event that will re-ignite a sense of community, and continue a legacy, and are proud to welcome Nike on board as this year’s title sponsor. Our race partners share in the vision to deliver an event that is based on a structure that is credible and mirrors the manner of governance and management of other events of this magnitude.”

Nike continues to inspire and enable athletes around the world, to run faster and longer to achieve their personal best, and the brand’s partnership with the Soweto Marathon provides the perfect platform for runners to Just Do It.

Says Nike Running Brand Manager, Simi Adeagbo: “we’re excited to bring a new challenge to runners with the introduction of the 21.1 kilometer race in what was traditionally a 10 and 42.2 kilometer event. Nike is enabling the running movement and this experience is set to push runners, from novice to established, and we will be there with our Nike+ running app and run clubs to help our runners all the way to the finish line.”

The event this year has garnered the support of sport leaders, government and official media partner SABC.

Member of the Mayoral Committee for Community Development Clr Chris Vondo, says the City of Johannesburg- is ready to deliver another world class event, with the start and finish lines pegged at NASREC Expo Centre.

“The Nike Soweto Marathon is the most spectator supported marathon in the country and is an event which stimulates the socio-economic benefit within the community of Soweto, and we are committed to creating an experience for the community at large. This is the only marathon in the country that runs across a township touching key historic sites, and this is exciting for Joburg. Some of these sites play a significant role in preserving and showcasing our City’s heritage, diversity of cultures and most of all it talks to the dynamic identity of this City.”

The support of the partners is recognized by Gauteng Provincial Government, who is thrilled to have the race back.

“We are confident that the Nike Soweto Marathon will once again be acknowledged as a premium sporting event showcasing Gauteng as the home of champions as well as cultural, sporting and entertainment hub of South Africa,” said MEC of Sports; Arts; Culture and Recreation, Honourable, Ms Malebatsi Bopape.

With a large winning purse for top finishers in each category, the Nike Soweto Marathon is one of the richest races in the country. More importantly is the confirmation that the race is a qualifying event for the major ultra-marathons in South Africa.

Says race organizer, Banele Sindani of the Soweto Marathon Trust: “It is invigorating to have the resources and support of all our partners and sponsors, who understand the importance of this race to the elite runners, while putting on a great showcase for the community at large.”

Reflecting on the significance of the race, South African road runner champions, Ludwick Mamabolo, Charne Bosman and Mapaseka Makhanya, echo the sentiments of the people’s race being revived and look forward to lining up on the start on race day.

Registration for the Nike Soweto Marathon is open via the official race website: www.sowetomarathon.com

Runners can also register in store at Nike Stores at The Zone @ Rosebank and Sandton City Mall, the Orlando Community Centre in Soweto, Run-aWay Store in Pretoria, and The Sweat Shops in Johannesburg and Pretoria.

The Nike Soweto Marathon 10 kilometer race is open to runners aged 15 years and older, with the race fee pegged at R100.00 for the Open category, and R75.00 for students and grand masters. Race start is 07h00.

The 21.1 kilometer event, which starts at 06h30, is open to runners aged 16 years and older, with the race fee pegged at R130.00 for the Open Category, and R90.00 for students and grand masters.

The main event, which starts at 06h00, will be open to all runners over the age of 20 years, with the Open category race fee set at R170.00 and R125.00 for students and grand masters.

Runners will receive a race pack including their race number and a commemorative t-shirt.

Comforting & Healthy

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When winter hits, many of us change the way we eat. Instead of salads and light dishes, we want warm, comforting food, such as soups, hearty casseroles and creamy mash. And then we add our winter kilos. Sound familiar? The good news is that there are tricks to have our comfort food and stay lean and mean.

When it’s cold outside and you just want to fill up on something that warms you up, and also cheers up your blue mood, you may feel a twinge of guilt or remorse about your choice, but the good news is that you don't have to substitute the foods you love when the cold season rolls around.

1. Pack in the Protein
• Eggs are satisfying at any time of the day, whether they're poached at breakfast, scrambled at lunch or an omelette for dinner.
• Canned fish is an easy way to include a satisfying protein at lunch – and boost your omega-3 at the same time.
• Low-fat milk or low-fat yoghurt with your cereal or smoothie at breakfast will keep you going.

2. Find your Fibre
High-fibre meals don't necessarily affect how much we eat straight away, but do reduce how much we eat at the next meal, because we're not as hungry.
• Add a high-fibre cereal to your breakfast regime.
• Use whole grain breads, rice and pasta.
• Add chickpeas, lentils, red kidney beans, cannellini beans or other legumes to salads and stews.
• Use hummus on bread or crackers.

3. Get your Veg On
Bulk up meals and snacks with low-energy vegetables, because they help us stop eating thanks to the weight of food influencing how much we eat and how full we feel. The water and fibre in these vegetables add weight, so we fill up with fewer kilojoules.
• Snack on baby carrots, sliced capsicum, cherry tomatoes and other small or sliced vegetables.
• Other low-energy veggies include broccoli, beans, beetroot, rhubarb and turnips.

4. Grab the Good Fat
Unsaturated fats stimulate a hormone which helps us feel fuller for longer. You don't need to go overboard though – it's the same hormone (cholecystokinin) which fibre stimulates.
• Add small amounts of seeds and nuts to snacks.
• Drizzle a little canola, olive, or rice bran oil over salads or vegetables.

And enjoy! There is room to eat healthily even when the temperatures drop. Plus, you don't have to minimise taste!

Recommended Recipe


Spicy Carrot and Pumpkin Soup
Serves: 6
Preparation time: 6 hours
Perks: Dairy-free, low fat, low kilojoule, vegetarian

Ingredients
1 large onion, chopped
2 fat cloves garlic
2 tablespoons oil
2 large carrots, peeled and chopped in chunks
2 medium potatoes, cut in chunks
4 generous cups pumpkin, cut into chunks
3 tablespoons plain flour
1 teaspoon salt
½ teaspoon curry powder
1 pinch ground chilli
2½ teaspoons paprika
¼ teaspoon nutmeg
3 cups vegetable stock
pepper (a good grind)
1 additional cup water
Handful fresh mint, chopped

Instructions
Step 1: In a large pan, heat the oil and add the onion and garlic. Cook until softened. Add the prepared vegetables and the flour and mix, allowing the flour to absorb the oil.
Step 2: Put the mixture into the slow cooker. Add the spices, salt, pepper, stock and water and cook on high for 4 hours or low for 6 hours.
Step 3: When the vegetables are tender, purée or process the soup until smooth and return to the slow cooker to keep warm.
Step 4: Adjust the consistency to suit your personal taste – I like it thick with a little sour cream and some chopped mint. It’s also good thinned with a little coconut cream and garnished with coriander.
End

800 runners tame the Tyger at Spur Cape Winter Trail Series™

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A little mud has never scared trail runners and the more than 800 runners who showed up for the second race of the Spur Cape Winter Trail Series™ certainly proved their mettle. Those brave souls who weren’t put of by the conditions were treated to a cold, wet and windy run and got to enjoy a muddy and slippery but, most of all, fun day on the trails.

Defending champion, Bernard Rukadza and local Durbanville resident, Liandi van der Westhuyzen both claimed their second victory in the Long Course Championship. Both have made their intentions in the Series clear and it’s going to take a massive effort from their closest rivals to take the Series from them after the halfway mark.

In the Short Course Challenge 13-year-old Mia Doyle from Somerset West continued to impress and claimed her second overall win of the Series. 16-year-old Dawood Goeieman from Brackenfell improved his third place at the first race of the Series and crossed the line first to set up an interesting duel in the rest of the Series between him, Riaan Wildskut and André Afrika.

A big thanks to sponsors, Spur Steak Ranches, adidas, Protea Hotels and BOS Ice Tea for making the Series possible and to all the runners who joined us for a memorable and muddy day out!

For a full report on the event click here. Full results can be found here and more photos here.

The Series moves on to the Taal Monument and Paarl Nature Reserve this weekend and with sunny skies predicted and entries sold out already it’s bound to be another great day for trail running!

The Triathlete Sub-Culture

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You’ve heard the stories, you’ve seen them training, you’ve been inspired and you’ve been confused. We take a closer look at some insights behind this motivated group of normal people who aspire to something extraordinary.

Early mornings are for sleeping; lying in bed, snoozing or just gradually waking from a good night’s sleep – well that’s normal in most households but if you are a triathlete then it is significantly different. Early mornings for triathletes are the time to get a run in, to do a session on the stationary trainer or churn out a few extra laps of the pool all before the start of the day. This is follow by a recovery drink, a stretching session or, on some occasions, a massage from your personal sports massage therapist. And that’s just before 7am when it’s time to get the kids to school and get ready for work.

If the workday is full, then the afternoons are carefully managed to ensure that there is time for an afternoon session possibly at the running track for some quality speed work, or a “brick” session, which includes a cycle, followed immediately by a run session. For some, it is intense intervals in the pool with the local swim squad where 12 year olds are swimming faster than most sea creatures. After one of these mentally and physically taxing sessions it’s time to hit the showers (after a recovery drink) so that there is time to inhale a plate of food (low fat, high protein) meal before doing a late evening session watching videos or re-runs of last years Top 10 races.

The common question as to “why” this is the standard practice for triathletes is yet to be answered and even those who do this on a daily basis don’t and can’t give consistent and rational answers. One must assume that the answer to this question is irrelevant as more and more people are adopting and embracing this new lifestyle in order to complete the personal quest know as a triathlon. In most cases, the elation of crossing the finish line has been what has inspired most to take up this challenge. For some, it has been a desire to make a change in their life habits but for most it is about finding out more about themselves while pushing themselves to their own limits.

Triathletes are young at heart, regardless of their age, because they are letting their inner-child free when they are swimming, cycling or running. There is no limit to the amount of fun you can have while enjoying these activities and if you throw a few good friends into the mix to join you in this adventure, then you have the perfect mix to appeal to each and every one of us. The cherry on the cake, however, has to be “the race” and the hurdle that lies in front of each triathlete. They aim to go further, faster or be better than they were last time. This strong motivation inspires them to train harder, learn more, spend more on products which will help them go faster, hire coaches, massage therapists or whatever it takes to conquer the course.

So who is the typical triathlete? They range from all ages, from all backgrounds and from all walks of life for the simple reason that no one was born proficient and efficient at all three sports implying that the playing field is relatively equal for all who are prepared to sacrifice some niceties in life to achieve. It could be your neighbour, your closest friend or the next sporting superstar who are attracted to this challenge. The desire to achieve seems to consume them all and motivates them to invest time and energy into their next challenge.

If you are considering becoming part of this sub-culture then prepare for a life changing experience. You will be fitter, healthier, happier and make a greater sense of self worth. People will admire you and respect your determination and courage. You will be richer in life but poorer in money as the costs escalate in direct proportion to triathlon gadgets you wish to acquire. Prepare for an amazing experience that will take you to places you didn’t dream of going, you will meet people you never knew existed, in the strangest places but you will all speak a common language, the language of “triathlon”. The stories will be bountiful and the opportunities to learn will never end. Prepare yourself for something special. Prepare to be a triathlete.

TriRock Durban will satisfy your race needs as an athlete and provide the ultimate race experience, from beginner to Pro. Visit www.trirock-durban.com for full details.

On Track To Greatness

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In June, 21-year-old Wayde Van Niekerk crushed the 15-year-old South African 400m record when he clocked 44.38 seconds for a second place finish at the Diamond League meeting in New York. The young sprint prodigy chats to Modern Athlete about his improving times and what he expects at this year’s Commonwealth Games.

There’s a new speedster making headlines on the track, and Wayde van Niekerk’s new national 400m record is a significant improvement on the old mark of 44:59, set by Arnaud Malherbe way back in 1999 and then equalled by Hendrik Mokganyetsi in 2000. Wayde’s record was made even sweeter with a huge leap from his previous best of 44.92. Just two weeks later, he stormed to victory in 20.53 in the men’s 200m at the Sollentuna Grand Prix meet in Stockholm. It was a little slower than the impressive 20.21 he ran in Pretoria in April, just 0.10 seconds off Morne Nagel’s 12-year-old SA record of 20.11, but it once again showed that this young man is on the verge of really great things.

MA: Congrats on your record run! Did you expect to break it, and what does it mean to you?

Wayde: It’s been a goal of mine to beat the record and the run was a blessing. I went out feeling extremely nervous, but then the race started and before I knew it, I was in front with the Olympic and World Champ, LaShawn Merritt from the States. I held on as long as I possibly could. It’s only then that I realised I got the national record! Getting it this soon in my career just gives me more confidence to set higher goals for myself each year. Throughout my career, I’ve had amazing support from family and friends. On and off the track, there are so many people encouraging me and supporting my dream, and it’s so special that they’re sharing in this now.

MA: Where did your love of athletics begin, and have you always been sporty?

Wayde: Yes, we were a sporty family. I was always playing games in the streets, parks and at school, with my cousins and friends. As a kid, I tried everything out there – tennis, rugby, athletics and squash. You name it, I tried it! Eventually, in high school, I pursued athletics and my teacher referred me to a coach where I improved and started growing in the sport. That’s when my dreams and goals started to develop into something more.

MA: What does a typical training week look like and is it dependent on competition? Does your diet also play an important part in that preparation?

Wayde: It is fairly dependent on competitions. I train five to six days a week and adjust my training depending on how my body feels, or if I need rest. I usually do strengthening in the gym in the mornings and do a long track session in the afternoon. With regards to my diet, obviously it’s very important, but it is a weakness of mine, I must admit! But I’m improving there, and it’s something I’m set getting disciplined on.

I’m lucky to have seen the world with running. I’m a great fan of Europe, but nothing beats South Africa and some of our venues, in my opinion. The best track I still stand by is Pelliespark back home in Bloemfontein, where I often train.

MA: Looking ahead, your plans have been focused on the Commonwealth Games in Glasgow at the end of July going into August, but what comes after that, and what are your goals for the next few years?

Wayde: Hopefully I will have done well at the Games, and then I hope to step up and improve my times in the 200m in the next few years. I have the World Championships to look forward to next year, which is key if I want to get to the Olympics in 2016!

A Wealth of Experience

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SA’s two-time Olympic triathlete Kate Roberts is off to the Commonwealth Games this month with the hope of capturing a medal, having finally recovered from a lingering foot injury. Looking further ahead, she also sees herself reinvesting her know-how into the sport when she eventually decides to retire. 

After 15 years of participation in triathlon, Kate has raced all over the globe and her career CV is quite something to shout about: She holds seven ITU African Championship wins, several national triathlon and aquathlon titles as well as Energade series wins, has won several titles in France and Italy, and proudly wore the green and gold at the 2008 Beijing and 2012 London Olympics. Another highlight was finishing 2010 ranked seventh in the world, with her fourth-place finish at that year’s ITU Triathlon World Champs in Hamburg playing a leading role in her breaking into the global top 10.

Kate’s vast experience is sure to be a huge benefit to Team SA at the Commonwealth Games in Glasgow, and she is happy to share her competitive wisdom. “This year at the Games, I’m one of the experienced ones alongside Richard Murray and Gillian Sanders. I’m used to that village environment of the Games, so I’m giving advice to the younger guys, telling them things I did right and wrong.”

These Games come at a time when Kate is re-evaluating her participation in the pro set-up, and so, because Glasgow’s ‘Friendly Games’ might be her international swansong, she’s treating it with a little more sentimentality. “I want to embrace that enjoyment factor… but this SA team also has a good chance at a medal, especially with Richard in the mix in the individual race, so we’re really excited. In the team race, I’m starting, so it’s crucial for me to set the team up well, then Henri Schoeman is second, and he can definitely make up time. Gillian will be a strong third leg, and obviously Richard is strong to bring us home.”

The Team’s Teacher


Kate has been involved in triathlon since 2000 and believes it was a natural fit for her. “Sport was natural growing up with the likes of athletes LJ Van Zyl and Johan Cronje back in Bloemfontein. I started running and swimming at school and then triathlon became a part of my life,” says Kate, who juggled races and training while studying a B.Com in Human Resource Management at the University of the Free State. Having completed her studies in 2005, she turned pro, later basing herself out of Australia for a number of years.

Now back in SA, Kate was sidelined by a foot injury for the last few months, but she approached the recovery process conservatively so she could be in shape for the Games. With morning and afternoon sessions at the High Performance Centre in Pretoria with coach Lindsay Parry, she has learnt to listen to her body and has a lot more freedom when she feels there is a specific session she should work on. “There is room to adjust, and before competitions, we learn to limit distractions and manage recovery.”

Giving Back


With the Games her foremost priority right now, Kate is also planning to give back to the sport when she decides to hang up the goggles, helmet and running shoes. “Depending on my future results, I may stay in the sport longer – I’m still in for the 5150 events and competing for fun, but it’s exciting to get that social and work balance I’ve never had. More importantly, though, right now there is no series in SA, and it’s difficult because tri is still a self-funding sport. I want to work with corporates to harness the tri potential in SA, and I want to help and plan these programmes. It’s moulded me for the rest of my life, so I want to give back – and we should be able to take a talented squad to every Games.”

Danette’s Dream Come True

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When the World Long Distance Trail Champs take place on 16 August in Colorado in the USA, at the Pikes Peak Ascent 21km, one of the most excited runners in the field will undoubtedly be recently crowned SA Long Distance Trail Champion Danette Smith. It will see her fulfil two long-held ambitions: Not only will it be the first time she is representing her country, but it will also be the first time she has travelled overseas.

Danette qualified for the SA team in June by winning the women’s title at the SA Long Distance Trail Champs, held as part of the Merrell Outeniqua Traverse 38km near George. Unsurprisingly, she says she still cannot believe that her dream has come true. “It still feels surreal to think I went from dreaming about representing my country, to actually winning the SA Champs and being selected for the team. I still feel I have so much to learn about trail running, and the other runners in the team are so talented and experienced, so just to see how they approach things is going to open up my world, and it is a thrill and honour to be running in SA colours.”

The Pikes Peak Ascent starts at 1800m above sea level and finishes at 4300m, and the organisers say, ‘There’s a reason trees don’t bother growing above 3600m on Pikes Peak. They can’t! Makes one wonder if trees are smarter than runners…’ Danette therefore has a realistic view of her upcoming run. “It’s all uphill and at high altitude, so I have no idea how it’s going to affect me, but I’m just going to give it my all. I will start easy and then work my way through it, because all of us need to finish for our team to score points. Whatever happens, it’s going to be an amazing experience!”

OVER TO RUNNING


Danette (25) is the middle of five daughters and her family has lived in Stellenbosch most of her life. She says their’s is a very close, supportive family, with her parents Danie and Annette supporting all the girls in their sporting activities. Growing up, Danette played tennis and hockey at school, and only made the transition to running at varsity. “I made the inter-schools athletics team in the first term of matric in 2006, and began training with Johan Fourie’s group, and at the end of that year I decided to focus on running. That led to me doing my first road races, including a few half marathons, and I found that I was quite competitive amongst the juniors.”

After school she studied for a BA Sports Science degree at Stellenbosch University, and was then offered a position in the Sports Department at Bridgehouse Primary School in nearby Franschhoek. “I have three roles at the school. I do sport admin, I teach PE, ball skills and gymnastics, and I coach in the afternoons. I’m currently busy with my teaching diploma through UNISA, and also did a post-grad diploma in marketing, which I hope to use in the future.”

Meanwhile, her running was also going through a transition. At first, Danette had focussed on the road, but in October last year she finished third in the two-day Berg and Beach Challenge in Hermanus, then won a trail run in Knysna in January and did well in the Old Mutual Two Oceans Trail Run just after that. Then came four wins out of four and the series title in the Spur Cape Summer Trail Series, and she also won the New Balance Trail Run at the XTERRA in Grabouw. “I thought trail would improve my road running by making me stronger thanks to the climbing, plus I was looking for something different, but I not only found that I really enjoyed the trail running, but I was also successful, which was very motivating. As a result, I started to focus on trail, and even began dreaming of the SA team for the World Champs.”

NATIONAL CHAMP


Danette had heard that a series of races would count towards qualification for the national team, as well as the actual SA Champs race at the Outeniqua Traverse, so she decided to enter the Jonkershoek Mountain Challenge in Stellenbosch. However, the severely cold weather took its toll and she could only finish second, which made her think her chance of selection was gone. “I was told that the route at Outeniqua would not suit me, as it is a very technical course, but I thought I would give it a try anyway, just to see how I compared to the other top women. Then a week before the race I got a cold, which I couldn’t believe, because I hardly ever get sick!”

By race day she felt a bit better and decided to start and just see how she felt, and found herself in the lead for the first six kilometres. However, she was still feeling a bit weak and thus drinking a lot of water, and was passed by Leilani Scheffer. She retook the lead at 10km and opened a two-minute lead, but at 20km she ran out of water. “It was actually quite scary, because I began to feel dizzy and felt I might fall off the mountain. Luckily I got some water from one of the men, and four kilometres later I filled my water bladder at the last water table. But then the race really became very technical, and I was drinking a lot again, and would you believe it, I ran out of water again! The whole time I thought Leilani was chasing me, but I didn’t know she had already dropped out somewhere around 18 due to an injury, so I kept pushing. I have never felt so physically challenged, but with 5km to go I reached a stream, could get a solid drink and then pushed for home.”

NASTY EXPERIENCE


The fact that Danette is still running is testament to her character. In 2009, she was doing a 16km training run with two clubmates on the ‘Bergpad’ trail above Stellenbosch, when she got separated from her training partners. “I was the slowest of the three at the time and they pulled about 100m in front of me as we went through a twisting section of the trail. I came around a corner and suddenly there was a man in the middle of the road with a knife. It happened so quickly – he grabbed me by my hair and dragged me into the bushes, then threw me to the ground.”

“I screamed, so he stepped on my face, but I kept screaming and he tried to put his hand over my mouth, but one of his fingers slipped into my mouth and I bit as hard as I could. He pulled his hand away suddenly and one of my teeth was pulled out, and then suddenly he ran away. I still don’t know what made him run, but I stood up and ran back up the trail to a nearby house, where I asked for help. The people phoned my parents and cleaned me up.”

Apart from a few scratches and the tooth, she was relatively unharmed, but the mental scars remained for some time. “At first I could only run on the track at Coetzenberg. Then a few weeks later I managed to run around my block, but as soon as I saw another person I would turn around and go the other way. My father actually followed me in the car for a few months, but gradually I began to regain my confidence, and I decided that I wasn’t going to let it ruin my outlook on life, or stop me running. Now I am just more careful and avoid overgrown areas or roads where I can’t see ahead.”

TOP RUNNERS


Danette was recently signed up to the Contego Trail Running Team, and she trains with Jacques Janse van Rensburg’s group in Stellenbosch, which includes Landie and Christiaan Greyling, Michael Bailey, Kane Reilley and Chantal Nienaber, who have all represented SA in Trail World Champs. “I really wanted to be part of this group and was incredibly nervous for my first session, knowing who I was training with, but they are all so motivating, because I can see how hard they work. Jacques also makes training fun and interesting, so a lot of my success is thanks to him.”

Naturally, Danette says she would love to turn professional as a runner – what she describes as the ultimate dream – but is not yet at that level. “It’s all still new and sudden for me, and you can’t plan too far ahead, because your body must adapt to the running. I would love to do trail running overseas and compete at a high level, but I think I must give myself time to reach all my goals here first, and if the opportunity then comes to race overseas, and see the world, that would be terrific.”

Faf, Fitter & Faster

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One of the fittest, most dynamic performers in the SA Proteas cricket team is Francois ‘Faf’ du Plessis, who also captains the national Twenty20 team. Modern Athlete’s Nicole Ferreira and Lauren van der Vyver caught up with him for a chat about training, playing, captaincy and World Cup hopes.

Nicole: Having been appointed SA Twenty20 captain in 2013, has this changed things for you?

Faf: We will be going to Sri Lanka now, so I have a bit of a break from the captaincy, but I really enjoy the responsibility that goes with it. It can get taxing if you are captain of all three platforms, as Graeme Smith and AB de Villiers were, because mentally, it eventually takes its toll on a player. I think it is better and more efficient that the system has now changed, and that there are separate captains for each discipline. Hashim Amla has recently been appointed as the new Test captain and AB de Villiers leads us through the ODI’s.

Nicole: What format of the game is your favourite and what teams are the most challenging to take on?

Faf: I prefer Test cricket, but also the Twenty20, as I enjoy leading my team. Regarding opponents, no-one intimidates me on home soil, but the toughest teams are Sri Lanka and India – if you play them on their turf, they are very hard to beat. The pitches play a big role and they have grown up in those conditions, and it is a bit of an adjustment for us when we are over there. Australian pitches are very much like South African pitches, but in England the ball swings a bit more and in the Sub-continent the ball spins more.

Lauren: The Indian Premier League (IPL) fixtures are very demanding, so how do you manage it all?

Faf: It is one of the tougher arms of our schedule. The travelling also becomes intense. You are away from family and friends for two months at a time and spend a lot of it in the hotel. Luckily, my wife Imari travels with me. It is an exhilarating experience, but after a week or two you need your privacy!

Nicole: What does your training entail? Is there time for any cross-training in your busy schedule?

Faf: Luckily for us we play so much that the regular games cover our fitness. I do have a light gym routine as anything strenuous will limit my performance on ‘game day.’ During the off-season I do more cross-training, with short, intense sprints on the treadmill to increase my explosive power, and on the odd occasion I swim to keep pressure off my joints.

Lauren: How are you feeling about the World Cup next year?

Faf: We just finished the Twenty20 World Cup in Bangladesh where we made the semi-finals but lost to India. I am excited about the upcoming campaign, and we will be involving the fans with the team a lot more. We are playing some superb cricket at the moment, but we need to get the ‘monkey’ off our backs when it comes to World Cup cricket… there is no pressure during the year, but when we get to the World Cup, it all becomes rather overwhelming.

Nicole: Do the three individual captains work together in the different formats?

Faf: AB and I grew up together, which makes it easy and natural for us to be in a partnership. Hashim has just been appointed and we will support him as much as we can. I am looking forward to seeing what he brings to the team. We have lost a lot of key, experienced players recently, so your medium experienced guys like myself need to step up now. The nice thing is that we are all close as a team, in a nice relaxed environment, and we’re just trying to win games together.

The Spur Cape Winter Trail Series™ off to a muddy start

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The Spur Cape Winter Trail Series™ kicked off with a bang at the Paul Cluver Estate as more than 1000 runners came out to take on the epic trailS of Paul Cluver Estate during the weekend.

Robinson takes the GLB46 Ultra
On Saturday almost 100 runners took on this magnificent ultra that makes its way up and around the Groenlandberg. Will Robinson led throughout and won the 46km race in a time of 3:51:04 while Mags Haacke won the ladies race comfortably in a time of 4:52:29.

Rukadza stamps his authority
Things most definitely picked up speed on Sunday as more than 900 runners descended on the Paul Cluver Estate to take part in the first race of the Spur Cape Winter Trail Series™.
Bernard Rukadza picked up where he left off in the summer Series and started strong in his bid to win his fifth straight Spur Cape Winter Trail Series™. He blitzed the 16km course in 1:08:59. Liandi van der Westhuyzen showed her class and took top spot in 1:27:47, almost four minutes ahead of her closest rival.

Exciting talent in the short course
It was business as usual for Riaan Wildskut as he wrapped up yet another short course victory with a blistering run. He came charging down the hill to finish the 9.1km course in only 34:07. One of the most exciting performances of the day had to have been that of 13-year-old, Mia Doyle who won the ladies’ short course in a magnificent time of 44:19.

The second race in the Series this Sunday at the Tygerberg Nature Reserve has also sold out and runners can expect another huge turnout and a fun day out.

A big thanks to all the runners who came out to Grabouw and of course to our sponsors, Spur Steak Ranches, adidas, BOS and Protea Hotels for their continued support. And a special thanks must go to the Paul Cluver Estate for opening their gates to the masses and hosting us at this beautiful property – such a privilege!

For the full race report, visit the website at www.trailseries.co.za. Follow us on Twitter @WildrunnerZA and like our Facebook page at www.facebook.com/trailseries for any updates on this and other Spur Trail Series™ races.

For full results click here and for more photos click here.

Seventh Spur Cape Winter Trail Series™ kicks off this weekend

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After a hugely successful Series in Gauteng, the Spur Trail Series™ moves to the Western Cape as the Spur Cape Winter Trail Series™ kicks off this weekend at the Paul Cluver Estate in Grabouw. With all entries for race 1 sold out and some top runners signed up, the race and the Series promises to be a cracker.

Expect some fierce competition at the front of the Long Course Championship field between four-time Spur Cape Winter Trail Series™ champion, Bernard Rukadza and regular podium finisher, Greg Goodall. Raydon Balie is making the step up from the Short Course Challenge to the Long Course Championship after winning the Challenge in 2013 and it will be interesting to see how his presence influences the finish times. In the ladies field Danette Smith is returning after winning the Spur Cape Summer Trail Series™ Championship earlier this year.

Riaan Wildskut returns to defend his Challenge Title and he’ll be hoping to stamp his authority on the short distances by making it three in a row.

While there will be some serious racing at the front of the field, the vast majority of the entrants will be there to enjoy a fun day on the trails and with spectacular venues like Paul Cluver Wine Estate, Tygerberg Nature Reserve, the Taal Monument and the Kogelberg Biosphere this is a definite for all participants.

The schedule for this year’s Spur Cape Winter Trail Series™ is as follows:

19 July: Spur GLB46 Ultra – Paul Cluver Estate, Grabouw
20 July: Race 1 – Paul Cluver Estate, Grabouw
27 July: Race 2 – Tygerberg Nature Reserve, Bellville
3 August: Race 3 – Taal Monument & Paarl Nature Reserve, Paarl
16 August: Race 4 & XL: Kogelberg Biosphere, Kleinmond

For more information and to enter online visit www.trailseries.co.za. Follow Wildrunner on Twitter @WildrunnerZA and like the Facebook page at www.facebook.com/trailseries for regular updates.