Category: Columns

At the end of 1988 Jean Verster headed back to South Africa after five highly successful years at the University of Nebraska. He had loved studying and running in the USA, where he says each meet was like a mini World Champs due to all the top international athletes competing in collegiate meets at that time, and he only came back because his NCAA eligibility had expired. That meant he was no longer allowed to compete anywhere in the country, due to South Africa still being banned from international sport.

“The NCAA only allows athlete to compete for a maximum of five years, and the day after my college eligibility expired, I literally went from being the university’s star runner to not being allowed to step onto the track, not even to train! South Africa looked about to get back into international sport, but I came home because there was no sure indicator of when this would happen.”

Returning to local action, Jean decided to go after the national cross-country title, even though 12km was a bit long for a 1500m/3000m specialist. “There were so many great runners in South Africa back then, from middle distance right up to the marathon, and cross-country was where they all came together, so doing well in cross-country was a big achievement.” He had a really good run in the 1989 SA Cross-country Champs in George, finishing second behind Lawrence Peu and earning Springbok colours, and then he went to Germany for a year to try break into the international scene, but he was still not allowed to compete and came home again. That saw him running the 1991 SA Cross-country Champs in Cape Town, this time taking the national title. “Everybody was there! Mathews Temane, Xolile Yawa and all the other big names of that era, and winning the title was so great, especially for a track specialist like me.”

IN FROM THE COLD
The following year saw South Africa back from the sporting wilderness, starting with the African Unity Games and then the African Champs in Mauritius. “Now that the international door was open to us, many of us wanted to get to Europe as soon as possible, so we flew straight there from the Mauritius champs. I went to Frankfurt in Germany with Philip Spies, Corinne van Niekerk and Francois van Rensburg, to get ready for a meet two weeks later, but our first night there, the German athletes we were staying with asked if we wanted to join them in another meet the very next day. As far as I know, we were the first South Africans to officially compete in Europe post-isolation. It was an amazing time, because we were the flavour of the month. We received fantastic treatment and were paid better as well, because all the meets wanted South African athletes.”

Even though he felt his best years were behind him (1988-90), Jean won a number of races in Europe over the next five years, including several high profile cross-country races. He was selected for the 1992 Barcelona Olympics, but had to withdraw because of injury. However, he did make it to the World Cross-country Championships in 1993 and 1995. “I was very fortunate to at least have some international career, despite my injury problems. Many of our greatest South African athletes never had that opportunity.”

In 1994 he married Alta Lohan, herself a multiple middle distance SA title holder with national colours in cross-country. “Our honeymoon started with a week of training in the Drakensberg, and then we went to Europe to run cross-country. With South Africa back in world sport, we put off having a family until later. That’s why our first daughter was only born in 2003, with the second following in 2006. It still feels a bit funny to have toddlers in the house at this late stage of our lives!”

ONE ROAD ENDS, ANOTHER BEGINS
In 1998 Jean decided to try his hand at the marathon, and went to the USA to train with Josiah Thugwane and Zithulele Sinqe. Showing great form, he was invited to run as a pacesetter in the New York Marathon, and sponsored by a well known brand to run in their kit. Unfortunately, that proved Jean’s downfall. “I took them through halfway in 64 minutes, but pulled off at 23km with a sore Achilles, because I wasn’t used to the new shoes. Then a week later I was running a cross-country race in France and the Achilles tore. That was the beginning of the end of my career… I had planned to run the 1999 London Marathon, and people reckoned I could run at least a 2:12, but I never got the opportunity to try, and have still never completed a marathon.”

Jean returned to South Africa for treatment, but admits that he is terrified of doctors and hospitals, so put the recommended surgery off and just rested the Achilles. “I was out for 14 months and it actually healed by itself, but I kept picking up other niggly injuries. I tried a comeback in 2001, but now I was finishing 15th or 20th in European races I had been winning just a few years before. So I called it quits and focused on coaching instead, which I had begun doing while injured, with 800m Olympic silver medallist Hezekiel Sepeng my first star athlete.”

SUNNY SOUTH AFRICA
Now 46, Jean is currently the manager of the FNB High Performance Institute for Sport at North-West University in Potchefstroom, where he also coaches a highly talented squad of middle distance athletes. The university regularly hosts many top international sportsmen and women, and Jean played a leading role in developing what he now describes as a mini industry for the town.

“After my year training in Germany in 1990, I invited my European friends back to South Africa to come train with me in Sasolsburg during their cold winter months. Word of mouth spread and more athletes starting coming here because of the great weather and training facilities, and many followed me to Potch when I moved there. Then in 2008 I was approached by the university to run the High Performance Centre. Now we regularly have more than 1000 foreign athletes using our facilities, from up to 36 countries and from all sporting codes, and we also hosted the World Cup-winning Spanish soccer team last year.”

GIVING BACK
Jean is currently playing a leading role in South African athletics administration, serving on the USSA (student) and North West North provincial Execs, as well as being Vice-chair of the ASA Cross-country Commission. “There is so much work to do to get the sport to where it should be. I think the old ASA did some things well, but others were neglected, notably coaching structures. I think once we look at that, a lot of other areas will also see improvement.”

“I also think we need to address why we are not delivering the same depth of talent we used to have in the 70s and 80s, so we’re looking at ways to incentivise athletes to stick to track and cross-country, with a cross-country circuit being suggested as well as a top level 10km road series. That way our top athletes won’t just run long road races each weekend for small prize purses, or move up to ultras when they are still young.”

UNFINISHED BUSINESS
Jean still jogs three times per week, averaging 8km each run, and says one of his remaining running goals, besides keeping his fitness up and weight down, is to run a big city marathon with good friends like Arnold Geerdts. “We want to run New York or one of the other big ones together, just a nice social jog – but not too slow; we still want to run around three hours.”

But his focus is now on building the sport from beside the track. “I feel at home in the coaching and administrative role, although it is incredibly hard work. I’ve seen things from both sides, as an athlete and coach, plus I’ve been a race organiser and meet director, managed athletes, and also done TV commentary, and I think running is much easer, despite the hard training – and it’s much more fun!”

JEAN’S PERSONAL BESTS
Jean began running in 1977 and set many youth age group records, some of which he still holds, including a 4:04 mile when he tried to become the first 16-year-old in the world to run a sub-4:00 dream mile. He did go on to run a number of dream miles, and he still holds the senior SA record for the seldom run 2 mile distance.

400m     47.77
800m     1:47.80
1500m   3:38.28
Mile       3:55.76
2000m   5:04.67
3000m   7:46.60
2 Miles   8:30.2
5000m   13:31.94
10km     28:48
Half Marathon 1:03:42

Most athletes know that muscle glycogen is greatly depleted during prolonged endurance exercise, but ingesting carbohydrates during endurance exercise can improve performance. Thus, high-carbohydrate energy bars are the best type to consume just prior to, or during, a prolonged aerobic event, like a long run. These energy bars can be eaten before, during or after a run:

• Before: Generally, you don’t want to consume lots of protein, fat, fibre or minerals just prior to a run. These ingredients are harder to digest and may cause stomach cramps. The best choice prior to an event is a high-carbohydrate bar – avoid meal-replacement bars and high-protein bars.
• During: During a run it is a lot easier to quickly gulp down something in liquid form, as opposed to trying to chew-up a gooey energy bar while you are breathing heavily. For this reason, energy gels have become the preferred method of ingesting carbs while running. However, in an ultra or marathon, runners sometimes like to stop for a while, rest the legs and have a bite to eat. That’s when an energy bar comes in handy!
• After: After the race, you need to replenish muscle glycogen. Here, high glycaemic-index (GI) carbs are recommended. Also, consider a bar that contains some protein, as the addition of a little protein to a carb load improves glycogen storage and speeds up recovery.

There are alternatives natural foods to energy bars, which are just as effective as the bars for sustaining athletic performance, such as bananas, honey, raisins, and prunes, but there is the added convenience of a compact bar which you can easily carry in a backpack or pocket, or keep in your togbag or car. So, we went looking for a few great energy bars in local stores and found the following products. There are others out there, but these are a good place to start with.

Hammer Bar (50g)
The biggest bar in this test range, it provides a hefty burst of energy while being easy to chew and digest. A 50g bar contains 27g of carb, 5g of protein and 11g of fat, while providing 962kJ of energy. Available in three flavours.

Jungle Energy Bar (40g)
Wholesome ingredients like nuts, berries and oats deliver taste, nutrition and energy, rather than sugar and fat. Each 40g bar contains 23g of carbohydrate, 2.1g of protein and 6.7g of fat, and provides 724kJ of energy. Available in five flavours, and makes a great breakfast snack for people on the run.

ProNutro Sport Bar (35g)
These bars are formulated to provide a blend high carb and protein, with fibre as well as other nutrients for energy production and muscle growth. Each 35g bar contains 17.9g of carbohydrate, 4.7g of protein and 5.6g of fat, and provides 617kJ of energy. The range includes Power Bar and Play Bar versions.

PVM Energy Bar (45g)
You’ll feel full after one of these bars just because they’re so chewy! A 45g bar contains 27g of carb, 5.3g of protein and 5.5g of fat, while providing 767.7kJ of energy. They come in a variety of great flavours, including combinations like choc strawberry, so give them all a try to find your favourite.

USN Energy Pro Bar (35g)
Best used as a pre-run snack, but also as a post-run recovery snack, these carb-rich bars provide a sustained injection of energy. Each 35g bar contains 24.5g of carb, 2g of protein and 3.1g of fat, while providing 573kJ of energy. Available in two flavours, with a vanilla coating for enhanced flavour.

ESSENTIAL ENERGY BAR ADVICE
• If you use energy bars during your run, look for products that contain 70% or more of the calories as carbohydrates. Avoid bars that contain lots of fibre or fat, or minerals such as zinc and iron, as large amounts of these ingredients in your stomach during a run may lead to stomach problems.
• Don’t experiment with a product you have never eaten just before a major race, or worse, during that race. Develop your sports nutrition plan prior to race day.
• Drink plenty of water with each energy bar. Remember, dehydration can hurt performance, too, and energy bars won’t solve that problem.
• Energy bars are relatively expensive, especially if you consume them regularly. Consider trying bananas, raisins, honey, and other foods.
• Some energy bars are sweetened with high-fructose corn syrup (HFCS). Avoid these brands if they give you stomach cramps or if you eat a lot of bars on a regular basis.

Think of any big name in running: Wally Hayward, Jackie Mekler, Johnny Halberstadt, Alan Robb, etc, and then ask yourself the question: What do these men have in common? Apart from their amazing running abilities, these elite athletes were all members of Callies at some stage of their running careers. And what makes Germiston Callies even more of a club rich in history is the fact that the club was founded in 1921, the same year the very first Comrades Marathon was run.

90 YEARS AND STILL GOING STRONG
Germiston Callies was founded by Johnnie Jackson, a former Scottish cross-country champion, and the club soon started producing good performances, especially in the Transvaal cross-country and track scenes. In those days, three clubs, Germiston Callies, Johannesburg Harriers and Pretoria Harriers were the three biggest rivals on the cross-country scene.

In 1932 a young man named Fred Morrison joined the club and became the driving force behind Callies for more than 40 years. The club excelled in track and field as well as cross-country, and in 1947 they broke into the long distance road running scene when they gained their first ever team victory at Comrades. Germiston Callies was the first ever club outside Natal to take the Gunga Din Trophy.

THE BIG NAMES
Over the next few years, several elite runners joined Callies, including Hayward and a very young Mekler, and the club’s Comrades glory grew hugely as Wally won four times in five years from 1950 to 1954. Then in 1953 the club undertook a new venture when three big Callies names, Morrison, Hayward and Mekler, went overseas to run in the London to Brighton Road Race. They crushed their opposition and victoriously returned home with the team trophy, and Wally went on to set new world records for 100 miles and the 24-hour endurance race while in the UK. In 1954 he went after the world 100-mile record again, running from Standerton to Germiston, but had to settle for ‘just’ setting a new South African 100-mile record of 13:08. Wally famously returned in 1988 and 1989 to run the Comrades again, aged 79 and 80, and finished both times as a proud Callies member.

Other big names who featured for Callies at the Comrades were Mercer Davies, who won in 1957 in 6:13, Jackie Mekler, who won in 1958 in 6:26 and went on to win the race five times in total, the 1961 winner George Claasen, who broke the tape in 6:07 to become the oldest winner of the race at 44, and Alan Robb who in 1976 won it the first time in 5:40 before going on to win another three times. Lettie Van Zyl also flew the flag for the Callies women when she won in 1976 in a time of 9:05, the first of three official wins after she had run the race several times unofficially when women were not yet allowed to enter the race.

These days the club has close to 200 members, many of whom have remained members for years even though they have moved away, says Andr? Berrange, club chairman.

RACES
In earlier days Callies was one of the few clubs that hosted as many as three races annually. Unfortunately, the Callies 25km night race was cancelled a few years ago due to traffic and safety concerns, while one of the better-known races, the Korkie 56km, was cancelled about 12 years ago. Ask many a seasoned runner and they will tell you this was one of the most gruelling races, run between Pretoria and Germiston. Even the legendary Bruce Fordyce often commented on this race, saying: “If you can finish the Korkie, you can finish Comrades!”

To replace this well-known race the club started a popular new event four years ago called the Callies Legends Series. This 32km and 15km event honoured one of the club’s Comrades winners each year – Hayward, Meckler, Robb, Davies and Claasen – and the fifth and last in the series was going to be held next year, but then the club recently discovered that Lettie Van Zyl was a sixth Comrades winner in Callies colours. “So we decided to add a sixth special legends race,” says Andr?.

Another popular annual club race is the Fred Morisson 15km in September each year. An exciting change this year is that the distance will be changed to a choice between a 10km and 21.1km when it is run on 3 September.

TRAINING AND COACHING
The clubhouse is located at the Germiston Stadium, where it has been for close to 20 years. A group of Callies runners meets there every morning, but because of the nature of the club and its widespread membership, there are no structured running schools in the mornings, says Andr?.

The club is very proud of its track and field section, and a group of at least 50 enthusiastic juniors train weekly at the Germiston Stadium under the watchful eye of coach Stephanie Kotze. “We have always been a strong track and field club, but over the last couple of years it has grown tremendously, especially amongst youngsters,” says Andr?. He invites anyone to join the track and field training sessions or to contact the club for more details.

COMRADES HERE WE COME
Comrades is definitely the club’s main focus annually. Last year, more than 70 members ran Comrades, while some 55 will take on the journey between Durban and Pietermaritzburg this year. “That’s not bad for a smallish club. We have a pre-Comrades breakfast as well as an aches and pains party in Durban the day after the race. We pride ourselves on being a multi-racial club in every way. We have a big contingent of black runners, many of them silver medallists, who are off to Comrades, and we try to assist wherever we can,” says Andr?.

“We are a great social club and pride ourselves on our traditions. We are all very proud to wear our colours and even more proud of the amount of Comrades winners who have crossed the finish line in the colours of Germiston Callies Harriers. That is something that will forever be part of our history.”

After an ultra-marathon, any athlete, from the novice to the elite, will experience a degree of muscle soreness for up to 10 days. This is not caused by lactate, as was until recently the popular belief, but by microscopic tears in the muscle fibres. We know that because blood tests a day after an ultra show high levels of the enzyme creatine kinase, which leaks from the damaged muscle fibres.

Furthermore, high levels of the enzyme hydroxyproline is an indication of connective tissue breakdown. This means that tendons, ligaments and the sheath around muscles are also damaged and will need time to rebuild. This damage is mainly due to the eccentric nature of running. This means that the leg muscles must elongate while under tension – in this case due to gravity and body weight – in order to decelerate and control the running action.

Many athletes will develop symptoms of infection or inflammation in the first two weeks, often in the form of sore throats, sinus, cough and fever. There is still some debate whether these symptoms are caused by a bacterial or viral infection, or whether it is an inflammatory or allergic response to the high rate of breathing for so many hours. Also, mental fatigue, or even mild depression might be experienced a day or two after the race, probably caused by the depletion of neurotransmitters in your brain – the same enzymes that give runners a ‘high’ are used up during such a long event and will need time to regenerate.

DO’S AND DON’TS
Here’s what you should or should not do straight after the event in order to recover faster:
• Keep walking for a few minutes or lie down with your legs up to prevent blood from pooling in your legs and the resulting drop in blood pressure.
• Drink sufficient fluid containing electrolytes to correct any dehydration. Be careful not to drink too much water, though, since it can lead to life-threatening water intoxication.
• Don’t consume alcohol. It dilates blood vessels, which will aggravate the muscle damage, increase scar tissue formation and prolong the recovery process.
• Eat or drink some high GI carbohydrates within 20 minutes. This will help to replenish your glycogen (energy) stores. Have a meal containing carbohydrates as well as protein within two to four hours.
• A gentle massage might make you feel better. Some studies suggest that massage within two to 10 minutes might help boost immune function and help your heart rate and blood pressure to return to normal faster. However, don’t have a deep, hard massage, as it will exacerbate the leaking of fluids and enzymes out of the already damaged muscle fibres.
• Icing down sore and injured muscles will cause blood vessels to constrict, which will prevent ‘bleeding’ from the microscopic tears and also help reduce inflammation.
• Stretching might make your muscles feel better temporarily, but will not prevent soreness. The damage to the muscles is already done. However, stretching might help the recovery process by improving circulation.

WHEN TO START AGAIN
How long one should rest depends on many factors, and will be different for each athlete – the amount of muscle damage, your age, fitness level, injuries or infections, etc, all play a role. Theoretically, you should rest from all training for a month, then concentrate on non-weight-bearing activities like cycling and swimming for another two months to keep up your cardiovascular fitness without damaging your muscles again.

Keep in mind that you also need to recover psychologically. Use the time to reflect on your race and your training and what you should have done differently, then put it aside and just enjoy other forms of training and activities that you didn’t have time for during your Comrades training.

DON’T START TOO SOON!
The microscopic damage and breakdown of tissue is also the mechanism by which your body gets stronger, since the muscle repairs itself to be stronger than before. If you don’t allow the body time to complete this cycle, the muscle and connective tissue will instead get weaker, leading to continuous injuries. The damaged cells can also die completely and form scar tissue, which is not as strong or elastic as muscle and connective tissue, making the muscle weak and prone to injury.

The most important thing is to listen to your body. If you are wondering whether you are ready to start training again, you are probably not! Take another week or two until the spring is back in your legs. When you cannot wait to get your shoes on and get back on the road, then you are ready.

ABOUT THE AUTHOR
Patricia is a Sports Scientist and Biokineticist in private practice in Bedfordview, Johannesburg. She focuses on wellness, rehabilitation of injuries, injury prevention and sport performance. Patricia is a competitive runner, cyclist and triathlete.

What is your background and how did you get involved in the communication/marketing industry?
My background is a mix of journalism, advertising and marketing. Most of my career I spent in the advertising industry; I was one of the owners and shareholders of a Johannesburg-based advertising agency called HerdBuoys. We started in 1991 and sold the agency in 2005 before I joined Absa as Chief Marketing and Communications Officer in 2006.

Why are you so passionate about your career?
Although this industry can be quite stressful, it is the kind of thing I enjoy; it makes me tick and gets me out of bed every morning.

How did you get into running?
I only started running about five years ago. As a youngster I played soccer and as I got older, I went to gym. About five years ago a friend said I should try and run races. At first I thought ‘oh my goodness,’ but then I gave it a try. My first race was the Pick n Pay Half Marathon: I was so dizzy and disorientated at the finish, but the running bug had bitten. With running, other things come into play, such as the discipline that goes with it.

Describe a typical day in your life.
I’m usually out of bed between 4am and 4:45. I usually run for an hour or 90 minutes, depending on what I am training for. I belong to a running club in Diepkloof but live in Hyde Park, so I train on my own. After my run I drop my daughter at school and I’m usually in the office by 7:30. Some days can end at 7:30pm. As communications officer, I sometimes need to deal with media queries urgently at anytime of the day, so I need to be available evenings and on weekends. I work in a fast paced environment – in the banking industry anything can go wrong at anytime and one needs to react swiftly. One thing is for sure, it is not a boring job!

How do you fit running into your busy life?
The only way is to run first thing in the morning!

What do you see as the biggest obstacle to your running?
I travel quite a bit, which can take me out of my normal training regime, but whenever possible I take my running shoes with me and run wherever I am. I love to run in Cape Town.

What is your greatest moment in running?
I don’t think it is a specific race, rather a moment when you get into a rhythm and you get to 30km and still feel good and strong.

Do you regularly run road races?
I follow a training regime that requires I run certain races. I have done four marathons so far. This year was my second Two Oceans and it will be my first Comrades! Everything has been going well so far. I would love to finish Comrades in sub-11 hours.

Has running influenced your career and work ethic?
It certainly is a big contributor towards my discipline. Resilience comes in many forms and I believe if you can handle the mental challenges that you face when running, it surely has to prepare you to handle hurdles in the workplace.

Why do you enjoy running so much?
Running is a tough thing to do. Sometimes you suffer through a run, but when you have conquered it and look back at what you put your body through, you feel proud. I can also see the health benefits of running, especially as I have problems with cholesterol and blood pressure.

What is the best and worst advice you have been given with regards to running?
The best advice is to use Vaseline to prevent chafing and the worst advice is that you should just keep on training without too much rest.

What is the first thing you like to do after a morning run?
After training runs I don’t have much time, but after races I always take a sip of champagne with the guys at the club.

What could you not go running without?
Definitely my anti-cramp tablets!

What are your future running goals after Comrades?
I would love to do an international marathon such as New York, London or the Great Wall of China.

What would you say to someone who says that they don’t have time to exercise?
They should take another look at their waistline! You can make time for anything in the world if you really want to. Think about it, what do you do between 4am and 6am in the morning?

At 63, I am coaching adult marathon runners based on my 40 years of running experience. My best performance is a silver medal at the Harrismith Mountain Race. My runners have all shown stunning improvement and good times. The word has spread, and I have many good runners wanting me to make them run faster times, but I have no accreditation. I am keen to acquire something behind my name, and thus need to know if you can refer me to an institution where I can subscribe locally or by distance learning. – LEON LOUW

ANSWER
Unfortunately, Athletics South Africa’s (ASA) coaching structures have effectively collapsed. This was the situation we inherited when the new Board was elected last year. We have been working on a new dispensation and should hopefully have a new structure in place later this year. It is important that the plan is properly thought out, hence the delay. We will keep you updated as to when we are able to provide more detail. We are confident to have some great coaching structures in place soon.

Modern Athlete Expert
JAMES EVANS
Chairperson of the ASA Board

Broken Foot

I broke my foot recently and am starting to build up slowly in training. Can you help with any exercise tips for this injury? – @sampickard3 (Via Twitter)

ANSWER
Don’t start running straight away! Even a slight imbalance or limp can cause a variety of other injuries. A lot of what you should and should not do depends on the severity and site of the fracture, when it happened and your rehabilitation up to now. It is very important to get your foot’s mobility and range of motion back to normal, so do some stretching and mobilisation exercises on a daily base. Chances are good that, because you were less active for a period of time, all your muscles are tighter than they should be, so follow a good stretching routine.

Also, you need to strengthen the foot and leg muscles again. Exercises like picking up marbles and rolling up a towel with your toes, as well as calf raises, are very effective, and an elastic band is very handy to strengthen your ankle in the different ankle movements. Because you have probably been favouring the other leg for a period of time now, spend some extra time in the gym to strengthen the leg on the injured foot’s side until leg strengths are equal. Balancing exercises should be done daily. Progress to balancing on an unstable surface, or balance with your eyes closed.

While working on your foot’s rehabilitation, use this time to improve cardiovascular fitness with swimming, cycling and walking (if pain-free), and improve core and general strength in the gym. Only once range of motion and strength is normal again and you are completely pain-free, should you start incorporating plyometrics (jumps) into your programme. A general rule is that you should not be running if you can’t jump.

It would be a good idea to see a biokineticist to guide you through this process with an individualised training programme.

Modern Athlete Expert
PATRICIA GOUWS (Image in Issue 22 – body science)
Sports scientist and biokineticist in private practice in Bedfordview, Johannesburg, specialising in wellness, rehabilitation of injuries, injury prevention and sport performance.

Running on Painkillers

I am running my first Comrades this year and some runners have told me to take painkillers with me on race day and take some to keep going if I am in too much pain. Is this a good idea? – ANNEKE BOTHA

ANSWER
Running while consuming analgesic medication to manage pain (such as anti-inflammatories) has numerous potential complications and can be dangerous. The non-steroidal anti-inflammatories, often used by runners, reduce the production of prostaglandins, which are one of a number of hormone-like substances that participate in a wide range of body functions such as the contraction and relaxation of smooth muscle, the dilation and constriction of blood vessels, control of blood pressure, and modulation of inflammation.

Because of a reduction of the concentration of prostaglandins, blood flow to the kidneys is decreased. Furthermore, when exercising at a high intensity or for a long duration, blood flow to the kidneys is also reduced, so the problem becomes even bigger. Add to this the fact that during endurance exercise you might not be taking enough fluid on board and may become somewhat dehydrated, and the end result could be damage to the kidneys. In some cases, it can even result in acute kidney failure.

Other products in analgesic medication are less harmful but can lead to drowsiness and impaired co-ordination. This means your biomechanics could be altered, which could lead to injury.

Pain is the body’s way of telling you that something is wrong so you need to let it speak to you and not try to block it out.

Modern Athlete Experts
DR JEROEN SWART, Sports Physician and Exercise Physiologist and KATHLEEN MCQUAIDE-LITTLE, Sport Scientist and Health Promotions Manager, both at the Sports Science Institute of South Africa.

TSHELI’S EXPERIENCE: ‘I WILL PERSIST TILL I SUCCEED’

On 23 January this year I completed Ironman 70.3 in Buffalo City. I had a feeling of accomplishment, pride and joy crossing that finish line. I rested for two weeks and contemplated the full Ironman; 3.8km swim; 180km cycle and 42.2km run. I had never swum, cycled or run that far before! I spoke to my mentor and friend, Stuart Hoy, who is the owner of an adventure lifestyle company called LIFESTRUCK that inspires individuals to change their lives, and in his usual positive way, he told me that I could definitely achieve it. I also chatted to my friend Kennedy Tembo, who was doing Ironman, and we decided to train together. The whole thing sounded crazy, but I decided to go for it.

Kennedy and I found a swim coach, Adrian Goate, and he was excellent! Adrian was patient but firm and really gave us focused attention. Our cycling training involved early morning rides and longer rides on weekends. My running included finishing my first marathon in 4:30 and my first 50km in 5:40.

March consisted of three weeks of very intense training. I began to feel exhausted and just did not want to train anymore. Andre Steenkamp, who services my bike, gave me some good advice and said I just needed to enjoy my first Ironman and that it was better to go to the race under-trained than over-trained. That really gave me renewed motivation. It had been a real challenge trying to manage my work schedule and the demands of being a single mum, a daughter, friend, cousin and niece, and still finding time for myself.

The weeks I truly enjoyed were the two weeks prior to race day when we tapered. It allowed me to remember that this was fun. It also allowed me to refocus and remember that this is a personal goal I had set for myself. Then on 7 April I travelled to Port Elizabeth with my mother, Thandi, and my son, Jemelle. Many things scared me – I looked at the buoys in the sea and the distance seemed so far! We attended the briefing session, which did not settle my nerves. There was so much to prepare and so many rules!

RACE DAY
On race morning we picked up Kennedy, who duly informed me that I had left my wetsuit at the house, but my mother had called him to alert me. Thanks mom! It was a beautiful day in PE. The windy city was just the friendly city. The beach was swarming with participants, about 1700 of them. The commentator asked all the ‘virgins’ to raise their hands. That would be me; I was number 1576. I had butterflies in my stomach.

The national anthem played and the music flowed through me. Finally, it was time. The canon fired and the race began. I walked slowly towards the water. The first 300m seemed to go by quickly. The next 780m was extremely long. I heard loud splashing noises and saw the lead swimmers rushing past me as they completed the second lap. Blimey! I was still on my first lap. Then I remembered a quote that I had read: ‘If you have made it to the start line, you have made it through the most difficult part, the training.’ I ran onto the beach and got ready to swim my next lap. ‘I can do this’, I whispered to myself. I finished the swim in two hours.

ON DRY LAND
I ran to transition and saw my mother, Jemelle, Andulela, the ‘powerful sisters’ (Zolashe, Nomonde and Nosipho) and Lungi (Zolashe’s son) cheering for me. I smiled, and set off on the long 180km bike course. In the first 15km, I had support yet again. My mother’s childhood friend, aunt Nomkita had gathered with a group of her friends and they cheered me on as I cycled past. The second 60km lap was the most difficult. I had to dig deep into my soul. I prayed, I chanted: ‘I will persist till I succeed’, 1576 is an Ironman’. I sang songs and ate fruit cake and GU. I finally finished the cycle in 7:16. I knew I was getting closer to accomplishing my goal.

The first 14km of the three lap run course felt okay. The next 14km felt like HELL. I walked a lot. On the third lap I decided I was going to run to the finish line where my family and friends were waiting. Again I prayed and repeated; ‘I will persist till I succeed, 1576 is an Ironman.’ But this time I did not eat or drink anything. I was sick of it. As I ran onto the red carpet my son Jemelle joined me. I held his hand and we crossed the finish line together, with my time 15:21. The commentator announced that “Matsheliso Lujabe is an Ironman”. I put my medal around Jemelle’s neck. What a phenomenal experience!

LESSONS LEARNT
Ironman is the most difficult physical challenge I have ever undertaken. It has taught me that you have to have an awareness of self in order to understand how far you can push your mind and body. I learnt that you have to run your own race, at your own pace, and understand your own strengths and weaknesses. Most importantly, I learnt that if I persist, I will succeed.

I was the only black African female that participated in the race – I hope that more will be inspired to join the triathlon sport. Will I do it again? Absolutely! Not only will I do it in South Africa again, but I hope to do a couple internationally.

COMRADES HERE I COME!
What’s next? Well, 2011 has been a year of ‘firsts’ for me; my first Ironman 70.3, my first marathon, my first 50km, and my first full Ironman. So why not add one of the toughest ultra-marathons in SA? The toughest thing about Comrades is that I will have to use the same muscle group for 89km. I know it will be painful, but as with Ironman, my aim is to finish this awesome race.

Thank you to my mother for sharing this journey with me, even though it scared the wits out of her, Jemelle for telling me to continue even though it took away significant mother-son time, Andulela for always supporting me, all my family and friends, Kennedy, for being a good friend and the best training partner, Stuart Hoy, Justin for babysitting me through Om Die Dam, the powerful PE sisters, Lisa Zaidel, Terry (Xterra) for the wetsuit and support, strangers that were interested enough to give tips and chat, and to Michelle Pieters of Modern Athlete, a fellow ‘virgin’ Ironman 70.3 and Full Ironman finisher, for taking an interest in my story.

KENNEDY’S EXPERIENCE: ‘NOTHING WAS GOING TO STOP ME!’

My decision to do Ironman came on 18 January while I was in my hotel room in Harare, just after my friends at Lifestruck had done the Ironman 70.3. Their stories fuelled the desire inside me to take on the challenge – after all, Ironman had always been on my bucket list. Thinking about it now, I realise just how much I took on. I couldn’t swim. In fact, I could only ‘doggy paddle,’ and even then the dogs would probably beat me hands down! My once-a-week bike training was just not good enough. The only strength I had was in running. I had been on a work assignment in Harare since August, so there wasn’t much time for proper training. I didn’t have my bike in Harare, so only rode on weekends, which meant running was the only proper training I could do, as well as some gym work at a small gym near our hotel.

SWIMMING NIGHTMARE
A colleague and friend Lizelle Pauw kept assuring me that the swimming is just a small part of the whole race, but I couldn’t swim a lap at the end of January, so how the heck was I going to pull off 3.8km two months later? I watched YouTube swimming videos and practised in the hotel’s swimming pool. The pool was not long enough, and trust me, it took guts to swim there, surrounded by people having drinks and business meetings around the pool!

In February I moved back to Joburg after finding another job. For the first time I could concentrate on my swimming and cycling. I met Adrian Goate of Aqua Athlete, who promised to try his best and get me to a level where I would be confident enough. I couldn’t ask for more than a coach who had already done the Ironman himself.

A LOT OF FIRSTS
I was a novice in all senses. People told me that I was either brave or crazy, but I decided nothing was going to stop me! I was getting ready for the most gruelling undertaking that I have ever done. As a runner, it was a big challenge to try fit all three disciplines into a week’s training programme. I soon found myself doing the brick sessions in the mornings and swimming in the afternoons. I never enjoyed swimming in a squad at the gym because I was the slowest and could barely finish a lap or two, while I was in awe of them going on and on without stopping! Needless to say, I questioned my Ironman decision, but my swim coach was always there to motivate me.

With my first dam swim, I felt claustrophobic because of the dark water and the tightness of the wetsuit. It took me a few weeks before I had enough confidence to swim the 1.3km loop and eventually the entire 2.5km length of the dam. But soon I started loving the freedom of the open water and hated the confinement of the gym pool.

ARRIVING IN THE WINDY CITY
Nothing was more stressful than trying to remember all the stuff I needed for the race, i.e. wetsuit, helmet, cycling shoes, bombs, tubes, goggles, etc. When I arrived in PE three days before the race, my first sea swim was intimidating and made me realise how small I was in the greater scheme of things,. When I saw the distance between the first and second buoys, it intimidated me even more. I settled for a 300m loop and eventually I got out in one piece, but with a massive headache. I had survived my first swim in the sea.

The day before the race I call ‘Bluebottle Sting’ day. After a few metres in the water I felt an unpleasant burning sensation on my left palm, and a lifeguard took me to shore for vinegar treatment. Luckily my body responded well to treatment and soon I plunged into the water again. The rest of the day was spent packing, unpacking, packing again, unpacking and eventually packing the transition bags and their ‘cousins,’ the special needs bags.

RACE DAY
This was the day that we had been training for and looking forward to. With a loud bang of the cannon, I started my swim right at the back, knowing my weakness. I just kept pushing the water with full extended strokes, as per my swimming coach’s advice. During the short run on the beach between the laps, I was told I was an hour into the race. I knew that if I kept up that pace, I would go to bed that night as an IRONMAN, and I finished my swim in 2:02. Today, I believe that this was my Ironman moment!

ON TO THE BIKE AND THE RUN
The second lap of the bike leg was the most painful as my body really started feeling the effects of being on the saddle for so long. I was looking forward to the running leg, although I had no idea what it would feel like running a marathon after 180km on the bike. I finished the bike leg in 7:35 and started my run at a good pace, lapping hundreds of people in the process. My speed started dropping around the 30km mark, but with 3km to go the adrenalin started pumping and my speed picked up. I could see the finish chute where I would be told: “Kennedy – You are an Ironman!” When I hit the red carpet I called for my daughter, who finished the race with me, and I was an IRONMAN!

This experience will remain with me for the rest of my life; the spirit of the race, the physical and mental challenge, and the finish. No one will take this away from me. I now feel confident that I can achieve anything life throws at me. And now it’s time to focus on Comrades, where I will race for my personal best this year.

Training for Ironman is a physical and mental test, and the people around you who offer priceless support and encouragement make a huge difference. Thank you to my wife, Aliko, for her endless support, my swimming coach, who single-handedly got me through the 3.8km swim, my mentor Lizelle who was more determined than I was to get me to be the Ironman that I am today, my buddy and brother Justin Webster for sharing the fruit cake, seat post and tri bar tips, tri-videos and priceless advice, my training partner Tsheli for always being there, Stuart for his support, and special thanks to Nora, Francois (a fellow Ironman) and all who shared their experiences with me. I couldn’t have done this without you all.

In 1983 Bruce Fordyce won his third Comrades Marathon in a record time of 5:30, but this year’s finish will forever be remembered for the manner in which the last gold medallist finished his race. When Colin Goosen entered the stadium in ninth position his legs simply did not want to carry him any further and he collapsed twice inside the stadium. It took him three minutes to finish the last 500m and he was overtaken by another runner to eventually finish in tenth position. By the time he crawled over the finish line, everyone who was watching was close to hysteria, urging him over that final threshold. This image of a top runner desperately crawling to gold captured the imagination of the country and encapsulated the spirit of the Comrades Marathon in one epic moment.

The man himself still remembers that day like it happened yesterday. “I had a lot of self-belief and thought I could win the race, but my exuberance and youth got the better of me and I went out way too fast, reaching halfway in 2:47! In the last 20 to 30km, I was so out of it I didn’t know where I was or what I was doing. I didn’t even recognise my wife. I fell for the first time about 5km outside the stadium and when I ran into the stadium my legs gave way again, but I managed to get going again. I knew I was in a good position but didn’t know exactly where I was placed, and when I fell again about 30m from the finish line I realised I was going to get there faster if I just crawled on all fours. I just wanted to get to that finish line and only heard afterwards that the next runner was about seven minutes behind me, so I could have taken it a bit easier!”

The perseverance, determination, hard work and pain that go hand in hand with participating in the Comrades were all encapsulated in that one moment. But for Colin it only confirms that there is no such thing as giving up. “You must never think you’re beaten. You never know how it’s going to end and must keep on going, no matter how tired you are, until you reach the finish line. We don’t realise just how much our bodies are capable off.”

A LONG COMRADES HISTORY
What makes Colin’s gold medal even more incredible is that he only started running three years before winning that gold. It all started when he left the air force to further his studies. His mates told him he would never be able to run the Comrades, so he set out to prove them wrong. That was only two months before the race, but he finished 57th in 6:25. “Long distance running didn’t really feature as a sport in high school, so I only discovered at Comrades that I had talent. I have my parents to thank for my genes, because I have always been fairly light and have a natural running gait. Running changed my life – up till my first Comrades, I was always a wild child. It gave my life direction and has helped me immeasurably in my personal and professional life.”

After that first Comrades the deed was done and Colin was hooked. The next year he returned, this time going for the win. “I trained helluva hard and thought I’d win it. About two months before the race, I got shin splints, but I simply slapped on some cortisone and ran anyway. Things went perfectly until I reached Cato Ridge and I couldn’t put one foot in front of the other because of the pain. I basically walked the rest of the race and finished in 9:22. I learnt a lesson that day to never try and run with an injury!”

Colin went back every year after that and added 24 silver medals, two Bill Rowans and three bronze to his gold. His tally of Comrades medals is certainly one of the most impressive, and though he has slowed down a little since his early running days, he still ran a 7:28 last year at the age of 50. This year, he says he’ll be taking it ‘easy’ and is only aiming for a sub-8:00. “My single greatest achievement is probably the gold medal, but it is a greater achievement that I’m still enjoying running as much as 30 years ago. I’ve never ever stopped running since I started and still love every minute! My family regularly tells me I’m crazy for carrying on running, but I want to finish another 20 Comrades for a total of 50.” This means that if he stays injury-free, he’ll run his 50th when he’s 70 years old!

GOLDEN MEMORIES
In his long relationship with the Comrades, Colin has acquired some great memories along the road, and although the race in 1983 is special, he says one of his most memorable races was in 1997 when he ran with his wife to help her finish her first Comrades. “She’s always given me great support and I never thought she’d run a Comrades, but then she ended up doing 10! Of my 30 Comrades, the one I ran with her was by far the hardest, as we were on the road for 10 hours.”

Though he has a soft spot for the Big C, he has run countless other races, including 10 silver medal times at Two Oceans, more than 150 marathons (with a PB of 2:26) and at least another 100 ultra-marathons. Colin has since ventured into cycling and canoeing and has finished three Cape Epic races and a couple of non-stop Dusi’s with his children, but running remains his first love. “Running is special because you can go out for 30 minutes and feel like you’ve had a major workout, but you can also go out for four hours and never stop talking, unlike cycling where there’s no opportunity for banter. The banter between runners is a very important part of our sport and most people who have run with me will tell you that my mouth moves almost as fast as my legs.”

EXPERT ADVICE
Colin’s most valuable advice to all runners is to never give up. “I believe you have to finish what you started. Once you’ve bailed, that sets a precedent in your mind and you’re more likely to pull out of another event. Your body is capable of much more than you think. The best advice I can give to Comrades novices is if you feel you can’t keep going anymore, get a litre of Coke, sit down next to the road for 15 minutes and finish the Coke before you make a decision on bailing. A year is a long time to wait to make matters right, whereas to sit for 15 minutes is a lot shorter to get going again.”

Colin is a member of Saints Athletic Club in Pietermaritzburg and regularly helps other runners in his club to prepare for Comrades by helping them set realistic goals and preparing them for what they can expect. “Runners should have a clear plan for race day and should be realistic about the goals they set for themselves. Their goals should be based on their marathon time in the current year, not their marathon PB of four years ago.” For him, the most difficult part of the race is the loneliness at Harrison Flats and the realisation that sets in at this stage that you still have 30km to go. But he says this despondency is overshadowed by the wonderful atmosphere at Hillcrest and the feeling when you reach the top of Polly Shortts and know you’re almost home.

Of course the race has changed a lot since 1980 and Colin says one of the things he misses most is that you can’t have your own personal second any more. However, despite all the changes and no matter how many times he has done it before, Colin still gets nervous when he lines up on race day. “I still get goose bumps when they sing Shosoloza. When you’re standing there everyone is united and everybody has the same goal, it’s a wonderful atmosphere!”

“The Comrades is special to me, it’s the place where I realised I have talent and I would never have started running if it wasn’t for the Comrades. There are many ultra-marathons, but only one Comrades and it’s the one event where even if you’re not a runner, you still want to get involved. In South Africa, if you tell someone you’ve done a 2:30 marathon, they don’t really care, but if you’ve finished the Comrades, then you’re an athlete. It defines South Africans’ dedication and perseverance and our special relationship with ultra-marathoning.”

I am a relatively new runner and am amazed at the camaraderie between runners, whether they know each other or not. I had a prime example this morning on my training run. For the most part, when doing my training, I’m focussing on keeping on going, I’m not too focussed on what or who is around me. This morning, a very nice gentleman who was also running started chatting to me. It was really nice to have company on my run for a change and I was in fact quite surprised that I could actually run and chat relatively comfortably.

It turns out that my new friend has to curtail his running (he’s a long-time runner) for a time due to health reasons, so we have now arranged to run together sometimes and it’s a great arrangement for both of us. I get company on my run and he gets to make sure that he doesn’t overdo things, because he is running at my pace not his usual pace.

So I’ve discovered that not only is running good for your health, fitness and weight-loss, it’s also great for your social life! It was really great to meet you today, John – CAROL WARD

Thank you, Chrissie!
Finishing my first Ironman was awesome: The crowds, the noise, the red carpet, the lights, the sense of achievement and the commentator calling out my name, saying “you are an Ironman.” It really was an epic feeling. But for me, equal to crossing that finish line was getting my medal.

As a ‘seasoned campaigner’ in canoeing and running, I literally have hundreds of medals, so it wasn’t just about getting the medal. What made it really special was that it was world champion Chrissie Wellington who was there to give me my medal. She didn’t just give me my medal, she said hello and well done, she hoped that I had a good day and happily told me (after I had asked her) how she had had her best day ever.

Chrissie smashed the records on that day, so Chrissie, big respect for that, and I am sure you did have your best day ever. But even bigger respect to you for being there for us after your awesome day, and most especially for being so friendly and sincere. Your special touch at the end rounded off an awesome day for me, too. Thank you! – CLIVE EVANS

Well done, Fran
In April 2011, Modern Athlete published an article titled Inspired to Run. It was an article about Fran Venter, a 40-year-old Cape Town woman living with cancer who was given the opportunity to fulfil a dream and was invited by Virgin Unite, the non-profit foundation of the Virgin Group, to run the Virgin London Marathon. However, the requirement for her entrance to the race was a R100 000 donation to the charity of her choice.

The NavChallenge presented by Glider on 5 February 2011, along with Virgin Active and many other generous donors, assisted Fran in raising R110 000 for the charity of her choice, Ma Afrika Tikkun. On 17 April 2011, Fran successfully completed the marathon in 5:14. A huge well done to Fran on a fantastic achievement and a heartfelt thank you to all that so generously contributed!

Check out www.raceinterface.co.za to find out about the next NavChallenge to be held on 6 August 2011 at the Hermanus Wine & Food Fair, and how you can continue to support Fran. The NavChallenge is a three-hour orienteering race open to both mountain bikers and trail runners. – KERRY ROSETTENSTEIN

If you don’t know who Noel Stamper is, chances are you’ve never run the Two Oceans before, because Noel has become as synonymous with the event as Table Mountain is with Cape Town. Having run the very first Two Oceans and with 40 finisher’s medals to his name, he has seen the race develop from a pre-Comrades training run with an entry fee of just 50 cents, to the mammoth carnival weekend that it is today. But don’t think Noel has become blas? about the race; he says taking part still causes a few butterflies in his tummy.

EARLY DAYS
Having converted from rugby to running almost 50 years ago, Noel remembers those early running days fondly. “Those were the days when you ran in Bata tekkies or a pair of blue ‘Tiger’ road running shoes which cost R6.50 for the upmarket nylon model. I think the white canvass model cost R4.75. Big money then!”

In those days, Noel was a member of Celtic Harriers and working in sales and marketing at BP. When Dave Venter joined BP from Durban and became a member of Celtics, the two buddies decided to enter the Comrades Marathon. “I think we were the only two Celtics members who ran the Comrades in 1970. Dave was soon pushing for an ultra-marathon in the Cape, to train for the Comrades, and his efforts saw BP Southern Africa sponsor the first 35-miler.” Being associated with both the organising club and the main sponsor, Noel didn’t have much of a choice but to enter that first race. There was no turning back from there.

HUMBLE OCEANS BEGINNINGS
Noel remembers that first race in 1970 clearly and says there were 26 starters and 15 finishers, with only five clubs being represented. “My intention was to finish the race and simply use it as a training run for Comrades. I ran down to Fish Hoek when I was told that my brother Robin, the only up-country runner, was leading the race and was already on Chapman’s Peak. With only one seconding car between us, I had no alternative but to jump in, in order to help second Robin. There were no water tables, and seconds followed their runners in cars and on motorbikes. Those who did not organise seconding wore red ribbons to indicate they would welcome assistance during the race. We also didn’t have any commercial energy drinks and we used to mix glucose with flat coke or orange juice, giving them names such as ‘snake juice’ and ‘rocket fuel.’”

Robin eventually finished in fourth position in 4:11:10, with Stellenbosch student Dirkie Steyn running barefoot and winning in a time of 3:55:50. Unfortunately for Noel, who subsequently went on to complete every Two Oceans since, not finishing in 1970 means this is the only Two Oceans medal that does not feature in his collection, and he says he has been unsuccessful in his attempts to arrange being awarded half a medal for having got to Fish Hoek!

During one of these early runs Noel was going for silver but the distance between a “red ribbon” runner who was being assisted by his wife and sister-in-law and himself became too stretched and he had to run through a very dry patch until his seconds were able to get to him. Having lost the silver because of this there was considerable consternation in the camp but he says this resulted in one of the family’s best decisions. “Come what may we would have fun. And so in every run we apply this motto and always have ‘fun on the run’!”

The next year saw 41 runners line up for the start of the race, with 31 finishing within the six-hour cut-off. Noel says it was a lonely affair out on the road as the runners were spread out more than two hours apart on the 56km course. In 1972 the Cape Argus became the new sponsor of the race and accepted Noel’s proposal to name it the Two Oceans Marathon. The rest, as they say, is history.

A SPECIAL RACE
Being known as the most beautiful marathon in the world, Noel says the views along the Two Oceans route has a considerable impact on runners’ energy levels. “The view from the top of Chappies over Hout Bay is breathtaking and it is always a relief to have got there. Cresting the top of Constantia Nek will, for me, always be a highlight of the voyage. The crowd support up there is tremendous and it helps you to change up a gear when you realise you’ll be running down to the finish in the shade of those lovely tree-lined avenues.” But he says one of the highlights of the voyage will always be running onto the field and the reality of the achievement hits home as announcer Harold Berman encourages you over the final 200 metres.

It’s not all easy-going, though, and Noel says one section that has always gotten to him is coming up from Hout Bay to the marathon mark. “I call it the graveyard patch, because it’s always hot, humid, cambered and slightly uphill – and it does pass the Hout Bay cemetery!”

Since the addition of the half marathon in 1998, the Two Oceans has grown rapidly and this year sees the biggest field yet line up in the ultra and half marathons combined. According to Noel, this growth will continue in the foreseeable future. “The race will continue to grow in stature as an ultra-marathon because it is seen by many as very achievable. Of course, being the most beautiful marathon route in the world also helps to lure runners! The half marathon is also regarded as an attainable stepping stone to the ultra, giving other members of the family a medium-term goal and the chance to be involved. For the same reason, the 56-metre Nappy Dash, Fun Runs and Trail Runs also attract enthusiastic new faces and families to the Cape over Easter.”

In addition to his 40 Two Oceans medals, Noel also has 20 Comrades Marathons under his belt and was the first person ever to be awarded permanent numbers in both events. With the vast experience he has in these races, he is hesitant to compare them to each other and says each one is its own race, with harder and easier sections. He says that what really makes a difference is the amount of preparation you put in for either one, while the same degree of fitness in a given year doesn’t mean you’ll perform equally in both races. “The race remains the boss!”

FORTY NOT OUT
After 40 years, no-one knows the Two Oceans route better than Noel, but even though he has run it so many times, he says he still gets nervous before the start of the race and gets both butterflies in his tummy and a lump in his throat when the fish-horn sounds at the pre-dawn start. “It never gets boring! Every year is its own race and the questions keep playing through your mind when you start: Have I trained enough? What pace should I run? Can I do a sub-3:00 marathon and try to pick up a silver? How will I handle Chappies and The Nek? And then the thrill of approaching the field and the finish line is still huge. It is such a wonderful feeling of achievement, all your aches and pains just disappear!”

Of course, over the years Noel has collected quite a few special moments along the route, but the runs that really stand out are those that he completed with a family member. He has done 15 with his brother Robin and 16 with his nephew John Dawes, while other family members who have joined him on the journey include his daughters Renee, Debbie and Caron, son-in-laws Richard and Alick, and nieces and nephews Mike Church, Andrew Stamper, Shanni Thomas and Vicky and Sean Lavery.

A few firm Two Oceans traditions include meeting the family at the junction of Southern Cross Drive for an egg and bacon roll with some orange juice and champagne, the swim on the beach at Hout Bay, and taking a slug or two of the Villagers Football guys’ beer where they’re picnicking on the way down Chappies. Add to that all the faces of old friends along the route and Noel says the decision to keep coming back each year is never a hard one. “What a lovely way to spend Easter, and what an incentive to keep training!”

The question has to arise as to how Noel achieves such incredible longevity in his running career, because not many people can run 56km races for 40 years running! His approach is pretty simple, though. “I have never adopted a prescribed training schedule, but have done what I felt best for my own circumstances at a given time. I’ve always stuck to a slow build-up on distance and tried not to do too much, too soon. I’ve listened to my body when it comes to selecting long training runs, setting my own pace and not letting myself be dictated to by the clock.”

“In the 70’s and 80’s my annual must-runs included the Comrades Marathon, two 100-Milers, three Ironman competitions and the Two Oceans. I have stopped all the other ‘biggies,’ but keep the Two Oceans for special reasons, and God-willing I will be able to enjoy many more 56km voyages. I am very fortunate to have been blessed with good health, which has enabled me to start and finish 40 consecutive runs. If all goes well I’ll be lining up again on 23 April this year and renewing acquaintances with so many wonderful people.”