Category: Columns

In 1979 Nelspruit was a small, sleepy town developed mainly around the surrounding agricultural activities. It was during this year that a few of the locals’ rugby careers came to an end and they discovered running. On 6 March, Piet Smit and five friends took the plunge and established the town’s first running club, the Nelspruit Marathon Club. Piet was subsequently chosen as their first chairperson.

Since then, things have gone from strength to strength as the club grew together with the fast-developing town. Nelspruit was transformed from a sleepy Lowveld hide-away to the political capital of Mpumalanga, and its population sky-rocketed. With this, the inevitable happened as a new shopping centre appeared every year: In 2002, the site of the club’s old clubhouse was bought as land for a new shopping development and the club had to look for new pastures. Luckily, it didn’t have to look far, as the old Jukskei clubhouse was vacant. Today, it is still located on these premises, just behind the Crossings Shopping Centre and the Virgin Active, and it rents out the building frequently for private functions.

PROUD LOWVELDERS
Over the years a few big names have come from the Nelspruit Marathon Club, but the biggest one is undoubtedly Josiah Thugwane, South Africa’s Olympic marathon gold medallist and its first black gold medallist. Another big achievement for the club was when Chris Reyneke finished in third position at the Comrades Marathon in 1984.

A legend in his own right is Arthur Meneke, who has been involved with the club for almost 30 years. During this time he was chairman of the club for 27 years while juggling this with his duties first as chairman of the Eastern Transvaal Road Running Association, and later as chairman of the Mpumalanga Road Running Association. The founding member, Piet Smit, is also still involved, and has been awarded honorary membership for life for his contribution to the club.

Samuel Makamu has been the club’s top runner for about six years on the trot, and together with Norma Crampton, qualifies for the SA Championships every year. Rueben Malatjie, Jafter Sithole, Tewie Maree, Madelein Whitehair and Allison Hay are others that perform well on a regular basis.

Last year 58 Nelspruit runners completed the Comrades, with Johan Visagie proudly running his 25th, Christo Human his 21st and Forrester Schoeman his 20th. Though this year’s entries are not finalised yet, you can be sure the blue and gold will once again arrive in their droves to take on South Africa’s premier ultra-marathon.

SOCIAL TIMES
The clubhouse is also the site of the weekly time trials. On Tuesdays and Thursdays at 5:45pm, members can choose between the 4km and 8km time trial that takes them around the Crossings shopping complex and back to the clubhouse. When there is no local race, weekend club runs take off on Saturdays from the Virgin Active. However, according to club chairperson Mari?t Erasmus, the highlight for most members is the frequent braai’s that happen after the running. “Most of the club’s members are always ready for a braai – it only takes one person to say the word ‘wors’ or ‘braai’ after the time trial and the deal is done. Club members’ birthdays also turn into an event most of the time, and before you can say ‘free snacks’ the party is well and truly underway.”

On top of these spontaneous socials, the club also has a regular braai on the last Thursday of every month, where local running retailer, The Running Shop, sponsors a R500 spot prize and the club members’ families join them for a relaxing evening under the Lowveld stars.

A regular highlight on the club’s calendar is definitely the Loskop Ultra-marathon, as most of the club’s members pack their tents and sleeping bags and head through Schoemanskloof for their annual club camping weekend at the Loskopdam. During this weekend, a lot of socialising takes place as they throw a lamb on the spit and just have a goo,d time. The party is usually extended to the Sunday morning, when everyone puts on their specially made Loskopdam T-shirts and walks down to the dam to share a glass of sherry. Though this event is called the Sunday Sherry Run, not much running takes place, as everyone from toddlers to geriatrics takes part; it is simply a fun event before they head back to the daily work grind.

WORKING HARD
As with all clubs there are a few loyal members who are always willing to help at every race and time trial. The ‘drinke-broers’, as they are known, are Marius Kruger, Anton Kruger, Marius Botha, Marius du Plessis, Lian van Kradenburg, and Guy and Anita McGary. According to former chairman, Aurthur Meneke, these are the people who are at every event and get everyone else up and running when it is most needed. He jokes that Nelspruit is like a tractor that struggles to start, but once it is started, it works hard and things get done without fail.

This was evident at the recent hosting of the PWC 3-in-1 event, a very successful marathon attended by runners from as far as Gauteng thanks to it being mostly downhill, and therefore a very useful Comrades seeding race. Next year it promises to be even better as it is set to finish at the beautiful Mbombela World Cup stadium. The club also hosts the popular Rudamans Kaapsehoop 3-in-1 in November and a couple of smaller races like the Wake-up & Shake-up 10km and Powerade 10km Nite Race.

But the ‘drinke-broers’ are not the only club members who work hard and Mari?t explains that the club has been divided into worker-teams so everyone has a turn to keep time at time trials and work on race days. This, together with the division of the club into different leagues with their own captains, helps them to get the work done on race day and to keep everyone informed of new developments.

The ‘old faithful ladies’ are also always ready to give a helping hand if there is a crisis, and between Thea Pretorius, Heleen Jacobs, Amelia (die BOM) Mar?, Liana Visagie, Altie Human, Suzette Meyer, Daleen Taljaardt, Elmarie Kruger and Cecilia Botha, things are sorted out before you know it. Usually, the rest of the club isn’t even aware that there was a problem! Mari?t is excited about the club’s future and says the new generation is slowly but surely coming into their own and following the older members’ lead to show they can also get the work done.

TOUGH TIMES
Nelspruit’s members are known for sticking together. When three women in the club were diagnosed with cancer within three months of each other, the club decided to get involved with their local CANSA office. Most club members shaved their hair in support of their clubmates and also to encourage them to still join in at the club, something that brought the club members a lot closer to one another. Sadly, they lost Cathy Sales to cancer during this time. Today, the club still supports CANSA initiatives. Another worthy cause it supports is Childline: Club members take part in a sock run where runners donate their socks to be used for hand puppets to entertain children. All proceeds of Powerade sales at the Powerade 10km Nite race are also donated to Childline, and Mari?t says they hope to really make a difference to those who need it.

SOMETHING SPECIAL
According to Arthur, what makes this such a fun club to be a part of is the fact that everyone is important and everyone gets treated equally. “Even though we are competitive, we are also social, and the members enjoy having a beer together and just enjoy each other’s company. We have quite a few new members and there is always a nice atmosphere at the club.”

And, says Mari?t, there is one other thing that makes them stand out from the crowd: “Our running gear! You won’t miss our blue vests and gold shorts easily!”

Does the above problem sound familiar? If so, read on. Obviously we all sweat when training, be it a few drops on the forehead or what feels like sweating buckets. But when should we start getting worried? Is excessive sweating normal? Nicholas Tam, exercise scientist at the UCT/MRC Research Unit for Exercise Science and Sports Medicine based at the Sports Science Institute of South Africa explains the basics of sweating.

Sweating helps the body to stay cool, so it’s normal for runners to sweat when they run. The only time excessive sweating can be a problem is when you notice that you sweat even at rest. This is a medical condition known as hypohidrosis and it can be clinically diagnosed by a specialist physician.

There is no need to be worried when you sweat excessively when exercising. It is not a health problem but only an increased individual sweat response during exercise that is greater than the average person.

BLAME IT ON YOUR GENES OR SEX
This sweat response is often determined by your genetics and whether you are acclimatized to your surrounding environment. It may be embarrassing but sweating is your body’s natural mechanism that allows it to dissipate heat generated (from muscles working) during exercise that would otherwise disturb your physiological function. This aids in keeping you both cool and able to perform exercise optimally.

Also, remember men sweat more than women; one reason is that men tend to have more muscle than women. Muscle is a metabolically active tissue and its heat generation is greater than its heat dissipation which means a greater sweating response to counteract the heat generated. A second reason is that men tend to have a smaller body surface area to body mass ratio which means a greater sweat response to dissipate heat generated by the body during exercise.

INDOOR OR OUTDOOR?
Participating in indoor activities such as aerobics will not deter your heightened sweat response. Believe it or not but it might even seem worse; since there is less airflow and radio-active heat in indoor gyms that will hamper sweat evaporation which in turn will result in you feeling more wet.

Try not to be self-conscious about your sweat because you will realise there are plenty of people sweating excessively around you. Unfortunately there is not much conservative treatment available to prevent this increased sweat rate.

THE RIGHT GEAR
The right gear is essential in keeping it under control to some extent. Unfortunately some clothing such as your traditional cotton T-shirts are not as breathable and cool as some newer technical materials. These new technical materials are lighter, more breathable and do not hold onto your sweat as much as the cotton material does which will keep you cool and dry during exercise. So it is advisable to invest in a few good quality breathable t-shirts.

WHEN TO GET WORRIED
• You should especially worry when you are sweating whilst at rest (not during exercise) and night sweats (whilst sleeping). If this happens, you should consult your doctor.
• The signs are usually sweaty palms and experiencing feelings of embarrassment, not wanting to engage with people because of sweating.
• Excessive sweating that returns to normal after exercise is really just an increased response that the body uses to deal with the heat produce during work.

Running has always been in Kim Laxton’s genes: Her mother, Sonja, is one of South Africa’s living legends, while her father Ian is a well known running commentator, and Kim has been running since she can remember! Over the years she has won many prestigious road races, often representing Gauteng at the SA Champs. Today Kim is a busy young doctor and though she doesn’t find much time for competing, she still makes time to do what she loves best.

What is your background and how did you get involved in the medical field?
I studied Medicine at Wits University. I then did two years of internship at Victoria Hospital in Cape Town. In 2009 I did my Community Service year at Themba Hospital just outside White River, and in 2010 I worked in emergency medicine in Nelspruit. This year I am employed by the Johannesburg Hospital and serve as a medical officer in cardiology.

Why are you so passionate about medicine?
I have always enjoyed the field of science and find the human body fascinating. Medicine has provided me with the opportunity to interact with many different people and to travel throughout the country. My work can be physically and emotionally draining, but until one has seen one’s own success in another’s eye, one really has no idea what it means to ‘help’ another.

What has been the highlight of your career?
I believe my best and most vivid moment was performing a Caesarian section on a mother whose baby was premature. The baby weighed 880g and both mother and baby survived the operation. However, the times I treasure most were when I prayed with mothers who had lost their unborn babies to miscarriage.

And in running?
My greatest running moments have, in fact, not been in races. When I lived in White River, I loved running my club’s (Legogote Villagers) 6km time trial every Thursday. The Lowveld is beautiful and our time trial meandered through places laced with pink forests and silver lakes. The best part was hearing the Purple-crested Loerie. I have competed many times at the South African National Championships in cross-country and road. My highlight in running came in 2005 when I competed at the World 21.1km University Championships in Turkey and came 12th. My greatest achievement was, in fact, passing surgery two days after I arrived back from the games!

How did you get into running?
I started running about the time I started to walk. I was never pushed into running, and only when I started playing hockey in 1998 did I realise that training on the track would help my hockey! I then discovered I was far better at running. I will continue to run until I can’t walk.

How do you fit running into your busy life?
It is extremely difficult. Medicine drains one physically. We are required to work up to 36 hours at a go and by the time you stagger out of work, you are exhausted. I still set myself goals, though, and plan to fit in a certain number of training sessions during the week.

What does a day in your life look like?
There is no typical day, it’s more like a typical month, with at least four to five on-call (24-36hr) shifts, and one to two weekends dedicated to the hospital. My days consist of running around the wards, resuscitating if need be. Sometime during that month I will fall over from exhaustion, and other times will be spent running hard on the tar to work off frustration. It’s no routine, it’s often not fun, but it is well worth the effort.

What is the biggest obstacle to your running?
There simply isn’t enough time – that can’t be purchased at a running shop.

Who do you run with?
I run alone, usually with an ipod.

Do you run a lot of races?
I used to run a road race every two to three weekends. This year has been very difficult to train properly and I usually don’t race if I am unfit. But when my job becomes more routine, the training will increase and the road races more regularly frequented!

Where is your favourite place to run?
White River! I had a 20km route that went around a large dam just outside town. I chose the early mornings and late evenings to run this route – for classic sunrises and sunsets.

How has running influenced your work ethic?
Running keeps me focused and dedicated. It gives me a chance to escape from stress and pressure, and has played an integral part in where I choose to practise medicine!

Why do you enjoy running?
Because I can do it! I enjoy the competitiveness and achievement when I have set goals and worked towards them.

What is the best advice you have been given with regards to running?
Relax and enjoy what you do. If a race is going badly, don’t fight it, get to the end and enjoy an extra long bath. The worst advice was to drink fizzy cool-drinks whilst you are running!

What is the first thing you like to do after a run?
Say hi to my cat. She stands at the garage door waiting for me. And she never complains if I’m sweaty, she’s just glad I’m home.

What is your greatest ambition in running?
To find the most beautiful parts of this country and run in them.

Who are your running role models?
Every year I am in awe of every single person who crosses the finishing line of the Comrades Marathon. For about five minutes after the final gun, I plan to at least try this great event the following year, but then I see everyone hobbling the next day and I change my mind.

What piece of running equipment could you not do without?
My running shoes! I have tender soles and I simply could not run barefoot.

Has your family played an important role in your sporting life?
Yes, because running is a central topic on a daily basis. My mum has competed forever and my dad never stops talking about the sport.

What would you say to someone who says they don’t have time to exercise?
There is always time. If you can’t go to the gym, take the stairs instead of the lift. It won’t make you finish Comrades, but if you’re unfit it will certainly give you some lactic acid in your legs.

What are your future running plans?
My future is uncertain on all levels. I plan to remain fit, compete when I can and simply enjoy what I do. I will forever involve myself with the sport, be it commentary or advice to youngsters. As all runners know, once the running bug has bitten, one is infected for life!

I run 5-10km three to four times a week. I have been doing this for more than a year now. My heart rate is very high when I run. I use a heart rate monitor; in fact, I’ve been using two, as I thought the first one’s reading was wrong, but they both show the same readings! I run very slowly, yet my heart rate is very high throughout the run. For example, yesterday I ran 10km, my average pace was 6:34 min/km, and my average heart rate was 178. Because my heart rate is so high and continues to stay high, I feel exhausted all the time and after 10km I feel like dying! In the beginning, I thought my heart rate will improve as I get fitter, but after a year it’s exactly the same. Please help! – STANLEY LOUW, PRETORIA

ANSWER
Because I do not know your age, gender, state of fitness, or your actual individual Maximum Heart Rate (MHR), it is difficult to comment on whether this training heart rate is indeed high. Here is a link you can visit and depending on your fitness level – you can determine at least an estimate of your MHR – http://www.howtobefit.com/determine-maximum-heart-rate.htm.

There are a few things to bear in mind, however. Your MHR is genetically determined, so it’s your individual number, and there is great fluctuation among people of the same age. It’s sensitive to certain variables such as altitude, drugs, medication, but remains a fixed number, unless you become unfit. It only declines with age in sedentary individuals and tends to be higher in women than men. It cannot be accurately predicted by any mathematical formula, and testing needs to be done several times to determine the exact number.

Given all these factors, you can see that whilst an average training rate of 178 might be very high for a person who has a low MHR, it might be perfectly normal for someone with a high MHR. We can get overly caught up in technology and you might find that BECAUSE your heart rate ‘seems so high’ to you, that you feel worn out. And that had you not known your heart rate – you might have actually felt fine.

So my advice is:
• Try to get an accurate idea of your MHR to see at what percentage of your MHR you are actually training, and if it really is worryingly high – in which case you visit your doctor for a check-up. In fact, for ease of mind, go for a check-up anyway!
• Ensure you are following a scientifically sound training programme.
• Check on your general health status: Are you eating a healthy balanced diet? Are you overly stressed or not getting enough sleep, etc. All these factors can affect how hard a training session feels.

 Modern Athlete Expert
KATHLEEN MCQUAIDE-LITTLE
Sport scientist and Health Promotions Manager at the Sports Science Institute of South Africa in Cape Town, and a member of Celtic Harriers with many years running experience, including four Comrades and eight Two Oceans medals.

Skyrun Altitude

I completed my first Salomon Skyrun a while ago and would like to know why I was not affected by the altitude (2700m), despite coming from Cape Town. I did try and keep my heart rate low on the steep ascents, so as not to burn too much glycogen, and I finished day one in 13hours.

ANSWER
The effects of altitude on athletic performance have been extensively researched over the years in order to promote both superior performance and prevent altitude-associated illnesses. There could be many reasons why the altitude did not affect your performance, including genetics, exercising intensity and whether you had acclimatised to the environment beforehand.

The general belief behind altitude and exercise is that when at altitude, the percentage concentration of oxygen is less than at sea level. Therefore, when exercising at altitude, there is less available oxygen to be used/taken up by the muscles, thus you are unable to perform optimally. There is, however, much scientific debate whether the oxygen availability itself impairs muscular performance, or whether it is the brain down-regulating activity in response to it sensing the drop in oxygen concentration.

With the information you have provided you mentioned that you made sure to keep you heart rate down. Heart rate is a good indicator of exercise intensity. This means that you most probably did not push yourself too hard on the steep ascents where you would’ve felt the effect of the altitude the most. Furthermore, it seems that you ran at an average of 5km/h, and taking the slope/gradient into account, it seems that your running intensity was not high enough for you to feel the hypoxic effect of the altitude. Another possible reason was that you managed to acclimatise to the altitude prior to event, i.e. arriving at the destination a few days beforehand.

MODERN ATHLETE EXPERT
NICHOLAS TAM
Exercise scientist at the UCT/MRC Research Unit for Exercise Science and Sports Medicine, based at the Sports Science Institute of South Africa.

There are two strong track and field clubs in the Western Province, Tygerberg and Bellville, and Mariana says it is all about coaching. “There are not enough coaches around, so people go where the good coaches are.” And the coaches at Tygerberg are good – the club won 17 titles at the last Western Province senior champs. Then at the SA Senior Champs, Tygerbergers brought home three of the four medals won by Western Province athletes, including a bronze in the women’s 400m by junior Sonja van der Merwe, who also claimed the SA Junior 200m and 400m titles last year.

At the most recent Western Province Annual Awards, the club also took home both the men’s and women’s Athlete of the Year Awards, which went to Sonja and javelin thrower Rocco van Rooyen. “They’re both SA Junior Champs, and Rocco went to World Junior Champs and came fourth,” says a proud Mariana. “We also had Travis Ishmael finish fourth in the national champs 400m, but he is also a good rugby player and has been bought by the Blue Bulls. Now they’re also after Justin Geduld as well.”

“Track and field unfortunately can’t compete with rugby, especially in the past three or four years due to all the problems at ASA. But I have full confidence in the people now in charge. I think they will be able to pull us out of this ditch. I think one of the big things that we need back is team competition, because it is exciting and athletes are pushed to go harder. That’s why I’m very excited about the inter-provincial meetings ASA have reintroduced to the calendar this year.”

YOUNG STARS
Triple jumper Jason Sewenyana, who also won bronze at the SA Champs, strides powerfully down the tartan track, leaping high as he practices for his specialist event. He’s a full-time qualified lawyer, and has to fit his training and competition in around his work. “I’ve got used to having a full work and then still coming to train. I enjoy it and look forward to training, although it does mean I hardly have a social life. But I have to train hard, because I want to make the All Africa Games team later this year, and want to medal again at the SA Champs.”

Nearby, a group of sprinters is taking a quick breather between sets of 150m sprints. Sonja van der Merwe, Alet van Wyk and Lynette Morgan have all competed at provincial level from 100m up to 400m. “I like training here, because the people are so friendly and considerate,” says Lynette, who originally hails from Sweden and is now studying Mandarin at Stellenbosch University.

Sonja, who is studying Sport Management and Coaching at Northlink College, says that her big dream is to go to the Olympics, but this 18-year-old has a wise head on young shoulders. “I’m setting myself manageable stepping stones as goals. This year I want to make it into the SA Student Team that’s going to China, and then each year I will set myself a new goal.”

Alet, on the other hand, has another goal in mind. She wants a gold medal, having brought home a sizable collection of silvers and bronzes at national champs during her track career. “They must watch out for me this year, because a gold is the only one I don’t have!” she says, having claimed the silver medal in the 400m, just ahead of Sonja (but running in the colours of Gauteng North, because she was studying in Pretoria at the time). Now working as a physiotherapist at Panarama Hospital just up the road, she has to balance her full-time practice and being on call for the orthopaedic ICU ward with her training. “It’s challenging and sometimes frustrating, but I love what I do, both at work and on the track.”

DREAMING BIG
Meanwhile, After 40 years steering the Tygerberg track and field ship, Mariana is still just as motivated as ever to keep coaching. “There’s always that one athlete that is going to make it, that you have to help. I often think I will retire when a specific athlete retires, but then another one comes along. My one big dream is still to see one of my athletes medal at the World Champs or Olympics.”

TOTALSPORTS CHALLENGE PRESENTED BY NEW BALANCE AND POWERADE, KLEINMOND, 8 JANUARY 2011

Taking part in the Totalsports Challenge was once again a dream come true, but I knew it was going to be tough! Not only did I have to be concerned about my own race, but taking part in a seven-man team meant that I had six other athletes relying on me. On top of that, we were racing against a combination of some of the most competitive athletes in the country and from abroad, all giving 110% effort to win the 2011 Totalsports Challenge Title. You need to give your best from the word go.

Racing as part of a team obviously meant we put the strongest members we could in each discipline, because a weak link in any of the disciplines can cost you precious seconds, which are nearly impossible to make up at elite level. With a team event it is not only your own race you have to be concerned about, but that of your team. We are all competitive athletes who go into a race with the mindset of winning.

SUPERB COMPETITION
Arriving at the venue I immediately noticed a difference in the vibe around the transition areas. Athletes arrived with enough time to warm up and prepare before their discipline began, and it was clear that this year teams meant business. Having a World Champion competing in almost all seven legs certainly raised the level amongst the top four teams. For me, knowing that I would be racing against former Junior and current Senior World Champion Ben Brown in the 13km K1 canoe leg was a thought that never left my mind!

RACING TACTICS
Our team’s racing tactics were simple: “Here’s the start, there’s the finish, go harder than you have ever gone before!” Having been part of a winning seven-man team in the past, I was prepared to give all from the start of my discipline.

Arriving at the Arabella Estate in Kleinmond, where the canoe leg started and finished, I felt a little anxious not knowing how my team was doing, as the runners went through a trail section before reaching the canoe transition. The waiting period is nerve-wracking for any athlete, especially for the top three teams. With minutes to spare and hearing the announcer say that the first two teams have broken away, the excitement mounted as I started wondering who was in the lead. The only thought that went through my mind when I saw my team’s runner seconds ahead of the competition was that I needed to get away as fast as possible and gain as much lead in order for the competing team to work as hard as possible to catch up.

ONE FOR ALL AND ALL FOR ONE
When your team has given everything they possibly can to get you into the lead position, you can’t help but feel the pressure. I wanted to ensure that everything was perfect and knew that the slightest mistake could cost my team the event.

As a canoeist, I always try to figure out the competition, wondering how and when he will make his move for the finish line. So having watched how Team My Training Day/JAG’s Ben Brown won the World Marathon title with an impressive end sprint, I tried to save as much energy and strength as possible during the event to avoid unnecessary mistakes.

Approaching the transition area where our mountain bikers were waiting, I faced two hard bursts from Ben, obviously hoping that I would drop off. His attempts were unsuccessful, though, and I managed to hang on to the lead all the way, including when we jumped out of our canoes and ran to our respective mountain bikers. The best part of my race was handing over the armband to the biker knowing that I’d done everything possible for my team.

When the last member of the New Balance team crossed the finish line in first position, we were all ecstatic! Our hard work had paid off and we won in a time of 5:35:22, about three minutes ahead of Team Training Day/JAG. What an awesome feeling!

WINNING THE DAY
Our team manager, Katharine Tromp from New Balance South Africa, was at each transition and got to see the race in its full glory. It was the third year that she arranged and managed the New Balance Men’s Pro Team. “There is something very special about witnessing elite athletes pushing their limits and witnessing the determination on their faces as they know that they have to race for not only themselves, but for the team as a whole,” says Katherine.

The Totalsports Challenge is such a unique experience. There is no event that I know that brings together some of the world’s best athletes to race for one title across seven different sports. As defending champions, we will without a doubt be back next year, and I will be the defending champ in my discipline, so I plan to return fitter and stronger!

TEAM MEMBERS
• 12km Surfski: Tom Schilperoort: (Western Province Colours in surfski and top finisher at numerous local and international surfski races)
• 1.5km Swim: Danie Marais (Currently SA’s second-best open-water swimmer)
• 50km Road Bike: David George (former SA road champion and one of SA’s top mountain bikers)
• 13km Road Run: Peter Tsawayo (winner of numerous relays and road races)
• 13km K1 Canoe: Lance King (South African National Protea Colours in 2010)
• 25km Mountain Bike: Manuel Fumic (Two-time Olympian and former U23 World MTB Champion)
• 9km Beach Run: Tsungai Mwanengeni (winner of numerous relays and road races)

TEAM RESULTS
1. New Balance 5:35
2. My Training Day/Jag 5:38
3. Totalsports Stars 5:49

Sunday 23 January saw a number of Bombers (Bryanston Bombers, a group of runners who train together in Bryanston), most of them first-timers, attempt and conquer Ironman 70.3. For me, it all started a while ago when Matthew, my seven-year-old, told me that his friend’s dad was an Ironman, and ‘all’ I could pull off was Comrades. My self esteem slithered to the floor!

AND SO MY JOURNEY STARTED
The seed was sown and was soon nurtured by tales of this thing called ‘cross-training’ (which I thought involved sprinting across a busy intersection) and talks about ‘brick sessions’ (which I assumed had something to do with a run so hard you …. bricks).

Soon I convinced my unsuspecting better half to let me do 70.3. ‘It will be fun; some swims and rides, and not only will I stay injury-free, I’ll get stronger, too!’ I really had no clue what I was talking about, so technically I can’t be accused of lying. Soon the credit card was recruited as first I had to get ‘the basics’ (bike, shoes, tri shorts), then ‘the essentials’ (wetsuit, tri-bars, skimpy top three sizes too small), and then ‘the unavoidables’ (physio and bike transport). That was all before I shelled out more than a few bob for the entry fee, flight to East London and some humble accommodation!

LEARNING THE HARD WAY
During the training period I learned that cycling is bloody hard work and for me involved a disappointingly low number of cappuccino’s at the M&B as I desperately raced up Cedar Road hill to ensure that the session didn’t consume the whole of my family’s weekend, and that swimming is actually not boring, just reserved for the ‘strong of mind’. I learned what an open water swim was all about; in Mexico with the fish and in the Vaal Dam with a big black snake, and that tri bars look very cool and actually work once you know how. I learned how to put on and take off a wetsuit and how to reach behind me on the bike to those cool-looking bottle-holders.

COMRADES VS HALF IRONMAN
There are many arguments about whether Comrades or Ironman is harder, and what kind of personal commitment is required to get each of them done. What I can tell you for sure is that there is nothing as stressful or exhausting as the day before an Ironman event. For me, it went like this: wake up, check bags, load watch, wetsuit, goggles into hand luggage, catch flight, find your hotel, rebuild your bike, check the tyres, register for race, check bike on 15km ride, weave madly to avoid all glass on the road, check tyres, walk to beach for swim, crap bricks wondering how you will get to those buoys, pack swim bag, pack ride bag, pack and unpack and repack run bag, apply stickers to bike, bags and supporter, repack all three bags, stand in line to check bike in, return to fetch timing chip, re-enter bike-check line, provide DNA sample to enter bike transition, find your unique ride and run bag hanger among 2000 others, attend briefing, crap yourself again, eat lunch then dinner (at once). Then you get to sleep, if you can. Compare to Comrades: arrive, register, eat, sleep, throw a few gels on top of your shoes, pin on your number, sleep. Easy-peasy!

RACE DAY
The morning dawned bright, calm and clear – in Cape Town! In East London it was dark, windy and foreboding, but at least the sea looked calm. Down to the transition for a last bike check, put on wetsuit and enter the water for a ‘warm-up’. This part was quite funny since the water was 16 degrees, so the warm-up didn’t go as planned, but at least I got wet! Then something strange happened; all of a sudden the once distant buoys didn’t seem so far. I knew I could do this and even gave some advice to a nervous looking bloke standing beside me!

So the race began. I swam and didn’t panic or drown, then changed out of my suit and found everything I needed in my transition bag. I found my bike first time and didn’t forget to put on my helmet. The ride was tough, and going out into the wind was a challenge. The low point came at the highest point as I struggled up the off-ramp before crossing the bridge over the highway. The sign said ‘It’s ok to vomit a little’. Fortunately, coming back into town was fun and fast.

FINDING MY RUNNING LEGS
In the run transition tent I was visited by an angel who helped me find what I needed, packed away all my clobber and put up with my pathetic blubbering about how grateful I was! However, I am going to log only 11.1km for the run because I ran the first 10km on someone else’s legs. For those runners who scoff at triathletes’ run times I invite you to try running after a 1.9km swim followed by a 90km cycle.

The run consisted of 2 loops with a turn point at each end, and volunteers dispensing wrist bands at the end of the far turn point. The guys with the second wristband, the blue one, stand closer to you than the blokes with the first lap bands, so you have to run past the one you really want before having to run a full 10km before you see the beloved blue band boys!

With my two prized wristbands I trotted towards the finish. I had visions of cranking it up a bit – after all, I am a runner and it was time to show these lycra-clad, carbon-worshipping triathletes a thing or two about running – but no, it was not to be. Then I visualised how I was going to react crossing the finish line and even did a few warm-ups!

MY MOMENT OF GLORY
Then it happened: the path narrowed and the announcer called my name. I stared down the finishing line, concentrating single-mindedly on only one thought: how mad you would have to be to do the full Ironman! I nearly forgot my finishing celebration, and so I had to clench and pump the fists and raise the arms all in one jerky, uncoordinated instant. I think the announcer thought I had a cramp attack! I crossed the line in 5:37.

It seems that I am going to have to go back next year to get it right. I have some unfinished business with that finishing straight!

Who can ever forget South Africa’s golden child Zola Budd? With her slight 48kg frame, bare feet and shy demeanour, she stole the hearts of many South Africans when she burst onto the athletics scene in the early 80s. In less than three years she twice broke the world record in the women’s 5 000m and twice was the women’s winner at the World Cross-Country Championships. Unfortunately, her brilliant athletic achievements were overshadowed by South Africa’s apartheid policy and her decision to apply for British citizenship in order to realise her dream of competing at the Olympics – and what happened at the 1984 Los Angeles Games.

LIVING IN AMERICA
Zola lives in Myrtle Beach, South Carolina, with husband Mike and their three children, and though they are very happy, Zola admits to missing South Africa immensely. “Life here is very different. In summer it is hot and humid and in winter even colder than Bloemfontein! I miss the nature and the sunshine of the Free State. Mike still has business interests in South Africa and we plan to move back within the next year or two,” says Zola, who initially moved to the USA to try her hand at the lucrative veteran’s racing circuit. It proved a good move, as she has performed well in the past few years, regularly running away from athletes half her age!

Zola’s priority these days is her family. “My eldest daughter runs cross-country and our twins play soccer. I love being a mother, though it can be challenging! Your children grow up so fast and that’s why I try to spend as much time as possible with them,” says Zola, who is assistant-coach at Coastal Carolina University and has completed a Masters degree in counselling. She is also involved in a development programme for children, and is busy setting up a distribution network for Newton running shoes in South Africa.

LOOKING BACK
Zola was born in 1966 in Bloemfontein and was one of five kids. She came from a typical Afrikaans background and was very close to her older sister. “Jenny was like a mother to me and the two of us often ran together,” says Zola, who tragically lost her sister to cancer in 1980. This was one of her greatest losses in life. “Not a day passes that I don’t think of her. I miss her every single day and I think the fact that I was able to handle many difficult situations in life was because of my sister.”

When Jenny passed away, a heartbroken Zola kept on running: she wasn’t good at any other sport, had no ball sense, and describes her swimming skills as that of a rock. But she was brilliant at running! “I always ran away from my cousins and I knew I could run, but never really realised how fast.”

GLOBAL ATTENTION
Zola first captured South Africa’s attention when as a 15-year-old she was crowned 1 500m and 3 000m national women’s champion. Shortly after that the international spotlight fell on her when she clocked 15:01.83 for the 5 000m in Stellenbosch, breaking the world record by more than six seconds. Unfortunately, the record was never officially ratified because of South Africa’s sporting exile.

That just seemed to fuel the international media’s fascination with the child star. Here was a shy girl from Bloemfontein who ran world class times at the age of 17. Not only was she from a country that was ostracised by the world for its apartheid policies, but Zola seemed on her way to run even better times. With her distinct running style and bare feet, she became an overnight star. Even today she gets asked why she ran without shoes and the answer is simple: “All my friends ran barefoot. Very few kids had spikes, so it was the most natural thing to run without shoes. If I did have spikes I would have really looked odd in my training group!”

THE BRITISH EXPERIENCE
In order for Zola to sidestep the international sporting boycott, the Budd family was persuaded to apply for British citizenship for her on the grounds that her grandfather was British. Citizenship was granted, but what was supposed to be an exciting time in the life of a young athlete quickly turned out to be a time of immense pressure, a loss of an innocent childhood, and great sadness for Zola and her family.

In 1985 Zola officially claimed the 5 000m world record (14:48.07) while representing Great Britain, and though it was a great moment, she describes the experience as artificial. She also describes being crowned World Cross-country Champion in 1985 and 1986 as special, but also very ‘plastic’. “Those things pass, running achievements are artificial – it is the memories you take from good training sessions and chatting to friends that stay with you.”

A young Zola tried her best to adapt to her adopted country, but as a 17-year-old she had to handle immense pressure and this finally took its toll on her and her family. “The pressure made me very negative and it also tore our family apart,” says Zola, who was often criticised by the international media for not speaking out on the political situation back in her home country. “I don’t have any regrets. I have an interest in politics, but certainly did not and still don’t see myself as an opinion-former.”

Looking back at her life in England, she says there are things she would change if she could do it all over again. She would not have emigrated to England in the first place, and secondly, she would definitely not have run in the 1984 Olympics.

OLYMPIC NIGHTMARE
Most athletes dream of one day competing at the Olympics and for the young Zola it was no different. But no one could have predicted how her childhood dream would turn into a nightmare. Today she only remembers certain aspects about that controversial 3000m final. “I remember the pace suddenly slowing down quite a bit and we were all bundled together. I went ahead, felt a shove and the next thing she (Mary Decker) was lying next to the track. The crowd starting booing and the only thing I wanted to do was finish the race and not finish on the podium.”

Most South Africans were glued to their TV screens and their hearts went out to a distraught Zola as she finished seventh. An emotional Decker, America’s favourite to win, was carried off the track and was later reported as saying Zola caused her to fall and she wanted nothing to do with the teen sensation. The International Amateur Athletics Federation (IAAF) investigated the incident and found that Zola was not responsible for the collision, and years later Mary admitted that she was probably the cause of the collision, as she was not experienced running in a bunch.

This was not much of a consolation, as it seemed as if Zola’s life was never going to be the same. In 1988 she returned to South Africa after she was banned by the IAAF, who claimed she took part in an event in her home country. Zola denied this, but shortly after retired from international competition for several years and in April 1989 she married Mike. Then in 1991 she returned to athletics and became the second-fastest woman in the world over 3 000m.

But that clash in Los Angeles stayed with her. “It feels as if that incident is the only thing people remember about me. To be honest, I don’t really think about it anymore. After three kids even something like that becomes a distant memory!”

TRAINING
Today Zola still trains six days a week and often competes in races in the USA. In 2008 she amazed coaches, supporters and athletes alike when at a 5 000m cross-country race in North Carolina she beat athletes half her age! “I just went for fun with the local cross-country team. For me it was just another cross-country race, but it turned out to be quite a good race,” says Zola, who prefers cross-country to track.

A couple of years ago she ventured into marathons, running her first in London in 2003, but did not finish. In 2008 she ran a 3:10 in Bloemfontein, which she followed up with a 2:59 in New York. “I don’t like marathons at all, probably because I get hypoglycaemic and usually feel very sick. I prefer shorter distances and won’t be doing another marathon anytime soon.”

She mostly trains alone in the nearby woods surrounding her home. “I miss the off-road routes in Bloemfontein and my beloved Kimberley Road where I used to run. These days I train about a quarter of what I used to in my competitive years. I am only competitive within myself.”

HARD TIMES
Zola has had to endure many setbacks in her life, including being estranged from her father, Frank Budd, for a long time. “The media likes stories, and though one gets used to it to a certain extent, it still hurts. It’s especially bad when my kids get drawn into it and they have nothing to do with it.”

As much as she has had to endure disappointment on the athletics field and sadness in her personal life, she has certainly come out the other side a much stronger person. “I think these days I can show my middle finger to people and feel good about it, whereas before I was too scared to say anything! My faith has deepened and I was forced to read up on deeper issues in life. I love reading and am very interested in existential philosophy.”

Her victories over the years don’t count much to her anymore; in fact, all her medals are stored somewhere in a box in George. Over the years she has come to realise that running should be fun and not the burden it turned became. “After I broke the 5 000m world record at Coetzenburg, everything changed. I could no longer run for myself and winning became very important to the people around me.”

“I would have appreciated it if back then my coach said to me that it was OK to lose and that I should run for myself, and not to make other people happy. If I could advise young runners, I would say you need to run for yourself, not for your coach and not for your school. Run as part of a process, not a final goal.”

If she could have her life over today, she would probably not have run at all, says Zola: “Sometimes I think if I had never run I would have had a professional career now. I don’t miss competing at international level at all!”

THE PURE JOY OF RUNNING
She has learnt that family and friends are much more important than athletic achievements. Some of her happiest memories are when her kids were born. “Friends and family are so much more important than any medal or any record.”

Over the years she has learnt to love running again, and these days she can’t see her future without running. “It’s my Prozac. It’s the only time that I feel one with the universe, when I can picture myself as a little dot somewhere on earth. It is something you can do to bring you back into touch with nature and God.”

So does she see herself as a Living Legend? “No way, but it is nice to hear, especially with the emphasis on ‘Living,’” chuckles Zola. In a couple of years from now she sees herself on a farm in the Karoo, close to Colesburg, where her closest neighbours will be a day’s travel away! But for now Zola Budd-Pieterse is, for once, content, happy and free of pressure. Today she runs as she should have back then – for herself, and for the pure love of the sport.

PERSONAL BESTS
1 500m 3:59.96
1 Mile 4:17.57
3 000m 8:28.83
5 000m 14:48.07

FAST FACTS
Favourite movie: Lion King
Best holiday destination: Glentana, George
Favourite food and drink: Mealiepap and cream soda
First poster ever on your wall: A poster of horses
Most beautiful words: “If you know the why, you can do anything.” – Nietzsche

We entered the race together and I followed the programme religiously, only missing one session! I couldn’t wait for my magazine copy to see what Derick was planning for us next. Well, today I can proudly announce that I completed my first Ironman 70.3 in 7:36 after a very tough and challenging day. Derick, thank you very much for helping me achieve one of the best moments in my life! – NINA DU TOIT

Thank You, Cape Runner!
I would like to say a huge thank you to Colin at Cape Runner. I run in Vibram FiveFingers Bikila’s but needed a road shoe in which to do longer distances. After trying on a few pairs, running up and down under Colin’s watchful eye and getting told I can’t run in those specific shoes my heart sank. Then he disappeared and came back with a pair of Saucony Kinvara’s. Colin, you definitely know your running shoes! What an amazing shoe! Colin and Lionel, thank you very much for your expert help. It’s really great to go to people who run and know their shoes. – KAREN ERVENS

To Run or Not to Run
Saying that I have low self-esteem is an understatement. Combine that with the fact that as a 33-year-old, I never did any form of exercise before last year, and you get a recipe for disaster!

Last year, my better half and I dabbled with the idea of road running. He is super-fit and eased into it. I faced challenge after challenge. My challenges were never physical challenges, but rather emotional. I would set my goals too high and beat myself up when I didn’t succeed. I would expect to run a 10km race without stopping at all, and then be hard on myself when I couldn’t do it. I struggled with my breathing. I couldn’t find a comfortable pace, I cried inside when I saw older runners and even walkers overtake me in a race. I was convinced that running was not for me.

About two weeks ago, the Garmin watch that I won in a Modern Athlete online competition arrived. I told my better half that he could have it. And then he told me how brilliant it was. Last Sunday, I convinced myself to do a 25km race. I spent the night before lying awake in bed, questioning my sanity. Then on Sunday morning, armed with my beautiful new watch, I braved the race. To say that this was my best race ever was an understatement. With the help of my new best friend, I was able to pace myself well, and didn’t stop/walk at all through about 22km of the race. I finished in 2:44. I achieved what I didn’t think was possible, and that was, that I was finally a runner.

When I won this competition, I was so excited, saying that I won an expensive watch. Now I say I won my belief in my ability to be a runner. I realised a lot of the challenges we face are merely battles in our heads. Thank you, Modern Athlete, for giving me that. Now when I run, I will be armed with my Garmin watch and an overwhelming confidence in myself. – OLGA THANGAVAY

Inconsiderate Runners
My father is an anaesthetist who was called out to assist with an emergency caesarian section on the morning of the Dischem Half Marathon on 16 January in Bedfordview. On Kloof Road he was edged forward by the marshals after waiting patiently for the road to clear, having made the traffic officials aware of his predicament. As a group of runners brushed past his vehicle, one chap pushed his side mirror in and rudely banged on his boot. My father was incensed by this blatantly rude behaviour. I must stress that this was at 8:30am, so these were by no means elite athletes! It is a shame that a few inconsiderate individuals create such a negative impression of runners. Sadly, the baby was delivered lifeless. – MIKE ALISON

When I started running, you would often get a T-shirt as part of your entry fee at bigger races, and these shirts were all made from cotton. Typically, after a year or two of running, you had a pile of cotton race T-shirts, and you did most of your training runs in them. Those shirts were a kind of status symbol, especially the marathon and ultra shirts, because they quietly but effectively confirmed your running credentials. Unfortunately, those same cotton shorts were rather prone to absorbing sweat and becoming sopping wet, heavy and clingy, which was uncomfortable while running and damned cold when you stopped. And you began chafing, usually under the arms, which you would know all about when you hit the shower later, and even more so when you put on deodorant!

Things changed for the better in the mid-90s, though, as the various sporting apparel manufacturers started introducing moisture-management materials into the market. Suddenly we had clothing that didn’t just stay dry when we ran, but actually removed the sweat from our skin by transferring it to the outer side of the garment, where it could easily evaporate. Suddenly running was a whole lot more comfortable.

How does it work?
Modern sport clothing fabrics use a capillary action to wick sweat away from the skin. This is the ability of liquid to flow against gravity, where it spontaneously rises in a narrow space such as a thin tube, or in porous materials such as paper or clothing. This occurs because of inter-molecular attractive forces between the liquid and solid surrounding surfaces. Paper towels and sponges absorb liquid through capillary action, and clothing fabrics do the same. When this occurs in fabric, it is called wicking, because it mimics the capillary properties of an oil lamp’s wick, hence the term ‘moisture-wicking clothing’.

A shirt’s ability to wick is determined mainly by the type of fibre used to make the fabric. Natural fibres, such as cotton, have excellent moisture absorption and retention properties. They are considered hydrophilic, or water-loving. The problem with hydrophilic fibres is that they tend to dry slowly. Then you get hydrophobic, or water-hating, fibres. These are great at shedding moisture and drying quickly, but not at absorbing it. This means that sweat simply becomes trapped between your skin and your garment, still making you uncomfortable. The solution lies in combining hydrophilic and hydrophobic fibres and create what is called an ‘intimate blend’ fabric that brings users the best of both worlds.

Is there a downside?
Sweat naturally cools your body when it evaporates from the surface of your skin. Therefore, there is a school of thought that moisture-wicking materials may be dangerous for athletes in extreme conditions, because they will prevent sweat from pooling on the skin and thus cooling the athlete down, leading to a rise in core body temperature, which in extreme cases is potentially fatal. However, this theory has been denied by some scientists, who say that sports clothing simply will not have such a large effect on core temperature.

A more realistic complaint is that moisture-management clothing does such a great job of absorbing sweat that sooner or later your clothing takes on a permanent sweaty odour, no matter how many times you wash it. Point taken, said the manufacturers, and so they introduced various things to counter this. Nowadays, clothing comes out laced with antimicrobial agents like silver filaments, coconut particles, or other chemical treatments designed to kill any bacteria lingering in the fabric. There are also several detergent products now on the market that will restore the moisture-management properties of your clothing.

The bottom line is that moisture-management clothing won’t keep you 100% dry – you will still sweat and feel damp – but it will make feeling damp more comfortable!

Get Sweaty in These Tees!
There are many moisture-management clothing items on the market today – way too many to review here – but these three running Tees caught our eye nevertheless. So go get them and start getting sweaty while staying comfy in these great moisture-management shirts.

Adidas Men’s Supernova Short Sleeve Tee
When the road heats up, this adidas Supernova Short Sleeve Tee is CLIMACOOL? ventilated to keep you dry and comfortable. Features breathable mesh inserts, FORMOTION™ muscle support, and miCoach compatibility for training. Also available in a women’s version that features a flattering gender-specific cut and large back mesh panel for ventilation.
Suggested Retail Price: R349

Cape Storm 42.2 Men’s Moisture-management Tee.
Made from Cape Storm’s Wick Dry moisture-management fabric that combines non-absorbent micro-fibre yarns and special finishing processes, the 42.2 Tee will keep your body climate dry and comfortable so that nothing can stand between you and your running goals. Also features mesh underarm panels for extra ventilation and reflective detailing to make sure you’re visible to motorists when out running in the dark.
Suggested Retail Price: R245

Puma Sport Lifestyle Tee
Featuring Puma’s U.S.P. moisture-management fabric that wicks away moisture so it can quickly evaporate, keeping you dry and comfortable during and after your run. Also has anatomically-positioned mesh sections across the upper back and down the sides for extra ventilation and air circulation, and reflective detailing for visibility in low light conditions.
Suggested Retail Price: R269.00