Nils Frommhold wins Ironman South Africa 2014 (Photo credit: Robbie Little - FinisherPix)

How to Control Pre Race Day Nerves

Starting to feel the butterflies in your stomach with 3 days to go to Two Oceans Marathon? Nerves are normal as race day is creeping closer and closer. Believe me! Whether you are running the half marathon or ultra, racing to win or just aiming to conquer the distance. All runners go through the same emotions in race week. Uncertainties will arise during race week. Did I train hard enough? Should I have done more? Should my long runs have been longer?

The best way to overcome these uncertainties is to think back of the progress you have made, from December on the beach till now. Remind yourself of the weeks of preparation, early mornings and sacrifices you made to get you to this race. Don’t compare your training with anyone else’s, it will only plant seeds of doubt in your mind. Trust your training! No workout in race week can make you any fitter. Overdoing it in race week is more of a concern than under doing it.

Relax! Try and get your mind of the race by doing some non-running related activities, reading a book, watching your favourite movie or just spending time with family and friends. The most important thing to do now is to rest your body and your mind!

Knee niggle keeping you down?

According to Wikipedia, Iliotibial Band Syndrome is one of the leading causes of lateral knee pain in runners. It is one of the most frustrating injuries a runner can pick up and anyone who has suffered from ITB can attest to this.

If you have a pain in your knee is it ITB? How do you know? More importantly though, how do you treat it? Get all the information you are looking for relating to Iliotibial band syndrome on today’s Ask Coach Parry podcast from the symptoms right through to its treatment.

How long is too long?

As the weeks and days tick by, this year’s Comrades Marathon is rapidly approaching. March and April are critical months and by now you should know when you are going to be doing the longest training run your preparation. How long should it be though? There are various schools of thought on the matter but the Comrades Coach Lindsey Parry is quite adamant with regards to how far he thinks you should be running.

Many people also have different theories on how many marathons and ultra-marathons you should be running between January and Comrades race day. On today’s Ask Coach Parry Podcast these are the topics that are discussed.

How to predict your Comrades time

As the 2014 Comrades Marathon gets closer and closer and as a Comrades runner you get fitter and stronger, thoughts always shift to race day. What race strategy should I employ? Is my nutrition plan right? How fast should I go through halfway?

Most Comrades runners ask themselves those questions in the months leading up to race day. One of the big questions we get asked however is how can I predict my Comrades Marathon finish time? Comrades Coach Lindsey Parry explains how you can do it on this episode of the Ask Coach Parry Podcast

 

Old or New Shoes?

Running shoe tech has improved vastly over the years and in the past you would have been told NEVER to run a marathon or ultra-marathon in a brand new pair of running shoes. Is that still the case today? Are you brave enough to take on Two Oceans or the Comrades Marathon in a new pair of kicks?

It’s probably not the wisest thing to do as Lindsey Parry explains on today’s Ask Coach Parry Podcast but it may not be because of the reasons you are thinking.

Rene’s Insights : Spar Ladies kicks off

This weekend the 8th Spar Grand Prix Series kicks off in Cape Town at Green Point Stadium. The series consist out of 5 races, to be held in Cape Town, Port Elizabeth, Durban, Pretoria and Johannesburg.

The Spar 10km series are by far the most popular and competitive races for the elite ladies athletes in South Africa. Runners accumulate points throughout the series, the winner of each race earns 20 points and an extra 10 points are up for grabs when runners beat the target time. At the end of the series the runner that accumulated the most points drives away in a brand new Nissan Micra. The Runner up walk away with R30 000 and third placed lady with R17 500. Cash prizes are up for grabs for the top 15 ladies in the Grand Prix series.

This series definitely lifted the overall quality of women's distance running in South Africa and we have seen more and more ladies dipping under 33min for the 10km.
Former Cape Town runner, Nolene Conrad is currently leading the South African 2014 10km list with a time of 33:37 which she set at the SA 10km Championships in Bloemfontein. Nolene is busy with her final preparations for her marathon debut later this month in Hanover, Germany. The time to beat on Sunday is 33:10min, which is Rutendo Nyahora (Zimbabwe) winning time of last year.

Spar is definitely good for women's running in SA!

The 2014 Spar Grand Prix Series Dates are:

6 April Cape Town
3 May Port Elizabeth
24 August Durban (date change)
30 August Pretoria
12 October Johannesburg

Ready to Run?

We hope you’re getting ready for the 1st of June, because the world’s ultimate ultra-marathon is almost here. The gruelling 89km from Pietermaritzburg to Durban is always a test of the human spirit, but that journey is one of the most memorable in any runner’s life, and here at the Comrades Marathon Association (CMA), we’re looking forward to once again presenting this historic race. – BY DELAINE COOLS

THE ULTRA WEATHERMAN
A word from Derek Van Dam, Chief Meteorologist for eTV & eNCA

“My expectation for this year’s Comrades is to come home and proudly hang my Back-to-Back medal on my living room wall. It is a particularly special race for me because it will be the second time I run the race with the love of my life.”

BACK TO FINISH IT
Radio personality Koula Budler on why she’s taking on Comrades 2014

“Making it to the top of Pollys last year and being cut off there due to time was a very humbling experience. It was my seventh Comrades and I thought I knew the race well. I’d never had a DNF prior to Comrades 2013, but it was the first time I had flown in from the US to run it, though, and I hope that I’m better prepared in terms of handling the jetlag this year. I am a little nervous attempting it this year, but Comrades truly is the greatest ultra in the world and I can’t wait to be part of this incredible race again!”

The Running Sponsor

Despite a demanding schedule, finding time to run is a daily priority for Ralph Mupita, CEO of Old Mutual Emerging Markets, and he also makes a point of regularly turning out in his company’s flagship sponsorship event, the Old Mutual Two Oceans Marathon

Modern Athlete: You’ve run three Two Oceans ultras in the last three years, to go with three earlier runs in the half marathon. Tell me about your running background.

Ralph Mupita: I was a sprinter at school and ran the 100m in 10.8 seconds, so long distance in those days was 400m. I was also an avid rugby player and cricketer, and played national schools cricket for Zimbabwe as a left arm fast bowler, where I enjoyed giving opening batsmen a hard time. I only got to distance running pretty late, when I ran my first Old Mutual Two Oceans Half Marathon in 2002. I haven’t looked back since!

MA: What does running and being fit mean to you?

RM: A healthy mind benefits much from a healthy, strong body, and vice versa, so running helps me be a better person and better executive in my company. Executive roles come with a lot of inherent stress, and running helps a lot to manage and reduce that stress. When I can’t solve a problem or have a difficult issue to sort out, I mentally park it until I get a chance to run. Often, during or after a run, the issue is solved.

MA: How do you fit exercise into your busy schedule?


RM: My work takes me to many great places in the world, and I always pack my running shoes when I travel. My favourite places to run – outside of South Africa – are New York, Barcelona, Paris and Boston. Most cities I travel to have good running routes, but in Mumbai, Beijing and Bogota I only run in the gym. Mumbai’s streets aren’t safe for running, in Beijing the pollution is an issue, and in Bogota the altitude gets to you!

MA: Briefly describe your role and responsibility as CEO of Old Mutual Emerging Markets.


RM: I have the tremendous privilege of leading the Old Mutual business in South Africa and in other emerging markets. We now have operations in eight African countries and three Latin American countries, as well as joint ventures in India and China. The business involves looking after people’s long-term savings and giving them peace of mind about the future, and we look after eight million customers, managing more than R850 billion of assets on their behalf. It’s a massive responsibility and privilege to be the custodians of national savings and enablers of individual dreams and aspirations.

MA: So where do you see global economics heading? In other words, will the price of running shoes keep climbing?


RM: Anyone who tells you they know how global macro-economic forces will play out is brave! That said, what is clear is that in the short term we are likely to see faster growth in the developed countries than we have seen over the last five years, particularly in the US, while emerging markets will continue to grow faster than developed countries, but at a slower rate than before. There will be a bit more volatility in the currencies, equity and bond markets of emerging markets in the short term – but the long-term growth prospects of emerging markets are still solid. So yes, running shoe prices will go up, unfortunately! Labour prices and rubber prices, to name only two input factors, are only going up. But running will continue to be a great investment – in both your physical health and mental wellbeing!

MA: Old Mutual is a long-standing sponsor of the Two Oceans. How does it feel to run the event while also being part of the title sponsor?


RM: Long-distance running has many parallels with the Old Mutual business, and also with saving and investing. It’s about the long term, pacing yourself, being patient and keeping to your plan, not being distracted. It’s also about people and connectedness. Personally, I love running the Old Mutual Two Oceans Marathon – it has to be the most scenic and beautiful run in the world, and the support from the Cape locals is amazing.

Running is an important part of Old Mutual’s sponsorship portfolio because it remains a popular and growing sport in South Africa. It is open to people from all walks of life and hence it provides us with opportunities to connect with a diverse array of participants, supporters, customers and stakeholders. We are also proud to support something that creates a virtuous circle: Running helps people to be fit and healthy, it helps people to realise their goals, it creates a community of people who strive to do great things – and our brand is strongly aligned to this purpose.

Life begins at 70!

Running 100 marathons is a lifetime goal for many runners, but few set themselves a goal of 100 in a decade, let alone 100 after they turn 70… but that is exactly what Derry Devine recently achieved – and he isn’t finished yet!

In mid-November, the ever jovial 78-year-old Derry Devine of the K-Way Varsity Old Boys Club in Cape Town lined up at the Winelands Marathon in Stellenbosch to run his 99th marathon since turning 70. A week later he completed the Die Vlakte Marathon from Heidelberg to White Sands to complete his ton. “I run just to keep fit mostly, but I thought I could pass the figure of marathons I did before my 70s, which was two in my 50s, when I started running at age 58, and 88 in my 60s,” says Derry. “It’s a really skewed result, isn’t it – and there’s no way that will be repeated in my 80s, I can assure you! If I manage five or six in my 80s I will be very happy.”

Incredibly, within weeks of achieving his goal, Derry also ran his 500th half marathon and 400th 10km since taking up running, and his meticulously kept logbook also lists 20 ultras, including two Comrades, five Two Oceans and eight Cape Town 100 milers. However, a week after Die Vlakte, his intended 191st marathon didn’t quite go to plan. “I wanted to run the new Prison to Prison Marathon in Worcester, but my calf gave in at 13km. I could barely walk, let alone run, so I had my first marathon bail in 19 years!”

The topic of bailing actually gets Derry chuckling. “I have bailed twice in the Two Oceans and once in the Comrades, and once in the Tygerberg 30km, and it’s always a muscle that gets me, but in the 2012 Paarlberg Half Marathon, the skies opened and we were absolutely soaked before we even got to the start. Rob Lanning and I had just started running, then looked at each other and said, ‘Let’s go back and have a nice breakfast at the Wimpy.’ So we turned around and that was that, but the club got to know about it and I was awarded the bailer’s award for 2012, for bailing after 100m in a 21km.”

IRISH EYESARE SMILING


Derry was born in Ireland and has been married to Maura for 53 years. They have three daughters, living in Belgium, Luxemburg and Canada. The Devines came to South Africa for the first time in 1963, then settled here permanently in 1984, with Derry working as a lawyer. Now retired from practice, he continues to work as professor emeritus lecturing part-time in legal subjects at the University of Cape Town. Even now, Derry still runs three to four times a week, including a weekly club time trial, and shows no signs of bowing out of running just yet.

“I do about 70 to 80 races a year, including some weekends with two races, and I like the companionship of running, and meeting up with the same people each week – the back-packers of course, not the elites. I turn 79 in April, and reckon I can do another four of five marathons this year and another four or five next year. But that’s being optimistic, and I have to pick ones that give at least five and a half hours – no more sub-five marathons for me. My times are getting slower and slower, but I am always learning new things about myself, like sometimes I can walk up a hill faster than I can run it!”

Road to Recovery

There are several remedies you can try to quicken your recovery after a long run or race, so that you can focus on your next goal sooner – especially if you’re not used to high-impact mileage. We look at some tried-and-tested tips, and debunk some others. – BY SSISA’S ANDREW BOSCH & LAUREN VAN DER VYVER

1 STRETCHING
There is little evidence that stretching helps speed up recovery. Stretching before an event can actually reduce muscle power, and long-term stretching reduces running economy, as the muscle-tendon loses springiness. A low running economy, in turn, means that more oxygen is needed to run at a given speed. Nevertheless, there is a point when a runner becomes so inflexible that some stretching is needed.

2 MASSAGE
Many runners use it because there is a perception of reduced soreness, but this does not translate to improved strength, power or endurance. Light massage will loosen the muscles, but don’t book that deep tissue massage just yet!

3 COMPRESSION
There have been many studies on whether compression garments aid performance and reduce delayed onset muscle soreness, but there’s little effect. However, there is some improvement on enhancing lactate removal (reducing stiffness) and reducing muscle oscillation (the slight vibration you feel in your legs after high-impact running).

4 HOT AND COLD
Research focuses on water temperature, length of immersion, depth of immersion, etc. While it may have some benefit in contact sports, evidence of a positive effect in running is minimal. The theory behind the ‘hot/cold’ baths for recovery is that warm water causes vasodilation (the widening of blood vessels), which lowers blood pressure, while the cold causes vasoconstriction, which is the narrowing of blood vessels, increasing local blood flow. The contraction and relaxation of the lymph vessels improves inflammation, too.

5 EATING RIGHT
One’s glycogen stores are depleted after a long run and should be restored quickly. There is potential improvement when athletes use whey protein or protein hydrolysate ingested together with carbohydrate post-training, and the amount of protein ingested should be around 20g.

6 RUNNING AGAIN
The stiffness felt after a long race is due to muscle damage, and it is best to wait until post-race stiffness has disappeared before training again. The first run should be an easy 20 to 30-minute run, gradually rebuilding to normal training. Don’t go in too quickly! If you’ve been building up mileage for a while, three to four rest days are important.