Category: Columns

With shoes being the one essential piece of equipment that all runners need in order to ‘practice’ our sport, the Modern Athlete team considers a comprehensive shoe guide like this an absolute essential – especially since there are so many shoes out there to choose between, with so many design features and technologies. However, take note that the aim of this guide is not to catalogue every shoe on the market – we’d probably need another four (or more) pages to do that! – but it is to tell you what is new. In other words, we’ve reviewed only completely new models, or tech upgrades of previously available models. You will find a whole lot more shoes in stores, so make sure you check them all out before buying.

We could have written half a page on each of these shoes, listing every little piece of technology they contain, but many of these technologies are standard across all brands and models, so we’ve kept it simple and concentrated on important new technologies, designs or changes. The weights supplied, when available, are there for you to compare shoes within each category, while prices listed are only suggested prices from each of the shoe brands and may differ from one store to the next. Of course, the most important part is you actually going to the store and trying the shoes on, so read up on them, then strap them on and give them a try.

Coming soon: This guide focuses on conventional running shoes, but there is big move currently in the shoe industry towards minimalist / barefoot shoes, with many shoe brands having brought out or about to bring out extremely lightweight, low-profile shoes in this category, like the Vibram FiveFingers or Nike Frees, We’ll be reviewing these shoes in a separate Shoe Guide in the next few months.

NEUTRAL

Adidas Response Cushion 19
Lower-end stablemate to the Supernova (middle) and Adistar (top) ranges, the Response has long been a solid performer in the neutral category, and the 19th edition doesn’t disappoint. The biggest update is to the forefoot flexibility, where a flex bunion window has been added on the outer side of the upper, to accommodate all foot shapes more comfortably, while adidas has also tweaked the forefoot flex grooves to increase flex. The Formotion movable heel crashpad offers great shock dissipation on landing.
M: 334g / W: 310g; R999, available January 2011

Adidas Supernova Glide
The Glide is a continuation of the Supernova Cushion – not sure why adidas decided to change the name again after standardising things a few years back and making their ranges easier to understand – and this latest model is built on the same midsole and outersole as last year’s model. That means we normally wouldn’t include it here, but the change to the upper swung our vote. The split eyestay design – the bottom lacing eyelets are separate from the rest – allows for better flexibility and comfort of the forefoot area on top of the foot.
M: 320g / W: 290g; R1199, available January 2011

Adidas Adistar Ride 3
Natural successor to the Adistar Cushion range, the new Ride features a similar lacing design change to the Supernova Glide to improve forefoot flexibility and comfort. It also has a new full-forefoot of Adiprene + rubber for optimal propulsion at toe-off, and the Adiprene crashpad in the heel, coupled to the Formotion moving plate, has been increased in size for even better cushioning and shock-reduction. The outersole of the women’s version differs slightly to better suit a women’s foot. Overall, a smoother, more comfortable ride.
M: 350g / W: 320g; R1399, available January 2011

New Balance 1080
This shoe takes over from the 1064 (New Balance has totally revised its numbering system, with 80 representing neutral from now on), and offers a lower, racier profile, snugger fit and smoother ride. The forefoot flex grooves are not as deep and the midfoot has more rubber for more ground contact overall, while the forefoot has more blown rubber for a softer feel. The N-ergy Abzorb pillars in the outer heel have been beefed up, providing still more shock-absorption and cushioning for heel-strikers than that of the already impressive 1064.
M: 342g / W: 298g; R1199, available January 2011

Puma Complete Ventis 2
Puma’s top of the range neutral shoe, the Velocis 2, has only been given a new colourway for this summer period, so isn’t reviewed here, but the next-in-line Ventis 2 has arrived. It has more ventilated mesh in the upper now, especially in the forefoot, and the great arch support that the first model was known for, is now even better. The shoe also provides great cushioning, with duoCell and two idCell inserts in heel and forefoot, and it has been complimented by wear-testers for its comfortable and roomy forefoot.
M: 340g / W: 283g; R1299, available January 2011

Puma Complete Veris
Considered the lower-end shoe in Puma’s three-model neutral range, the new Veris offers a similar package to the Ventis 2, but the idCell cushioning insert in the heel does not extend into the midfoot area and the Archtech midfoot bridge is wider and a bit more rigid, so the ride is not quite as cushioned, and not quite as responsive. But don’t let that detract from what remains a good shoe, ideal for runners with a neutral foot looking for a hardy training shoe.
M: 351g / W: 294g; R1099, available January 2011

Reebok Premier Verona Supreme
This is a new shoe on the SA scene, and offers a fairly straight-forward package. The main cushioning features are the DMX Ride and DMX Shear inserts in the forefoot and heel respectively. The Shear system works on the principal of pillars of cushioning with gaps in between, where the force of landing can dissipate. The pillars are anchored to an extended plastic Transition Bridge through the arch, so the shoe offers good heel-to-toe support. And in the upper, the KineticFit panelling promotes flexibility in critical flex areas.
R999, available January 2011

Reebok Premier Premier Verona KFS 2
The women’s Verona is quite different to the men’s hence being included as a separate entity in this guide. It doesn’t have the DMX Shear cushioning and shock-reduction pillars in the outer heel, instead relying on a more conventional insert of DMX Ride foam rubber, and the plastic Transition Bridge in the arch is significantly more prominent, extending higher up into the inner side arch, which thus makes this shoe more stable than the men’s – ideal for women with meutral feet who still require a bit of inner side support.
R999, available 2011

Saucony ProGrid Jazz 14
Coming in 12 grams lighter than the previous model, the new Jazz has a larger SRC Impact Zone rubber section on the outer side of the heel for better shock-eduction and more blown rubber in the forefoot to give a softer ride overall. The softer forefoot is particularly noticeable. Saucony has also filled in the midfoot arch area of the midsole to give more ground contact for the foot and make the transition from heel to toe smoother.
M: 303g / W: 246g; R895, available February 2011

Saucony ProGrid Triumph 8
The Triumph has always been praised – and loved – for its superbly cushioned heel, and Saucony has improved it even more by adding more SRC shock-reduction rubber for extra cushioning and increasing the ‘play’ on the heel crashpad. In the forefoot, they’ve made the flex grooves deeper to increase forefoot flexibility and used more blown rubber to give a more cushioned toe-off. But best of all, they’ve shaved 30 grams off the weight in the process.The lighter a shoe gets, the more runners like it!
M: 337g, W: 300g / R1350, available February 2011

STABILITY

Adidas Supernova Sequence 3
Having taken over from the Supernova Control, the latest Sequence now introduces a more flexible forefoot upper thanks the split eyestay in the lacing (the bottom eyelets are separate from the rest). A bunion window has also been added on the outer side of the forefoot upper to increase comfort and fit, while the whole forefoot is plusher for a more cushioned feel. Most importantly, the men’s model now has a full forefoot made from Adiprene + to help with the propulsion at toe-off – the previous women’s version already introduced this.
M: 356g / W: 302g; R1199, available January 2011

Adidas Adistar Salvation 2
Taking over from the Adistar Control, the Salvation offers a stable ride for mild to moderate overpronators and is top of the adidas stability category, with a sizable antipronation Pro-Moderator post on the inner side of the midsole and extended Torsion system through the arch that provide the stability. What’s new is a section of Ortholite foam rubber in the forefoot of the sockliner, which further enhances forefoot stability onc the foot has rolled past the post, and the Active Formotion section of material in the outer side upper improves the shoe’s fit and comfort.
M: 340g / W: 305g; R1399, available January 2011

Asics Gel-1160
The big change in the 1160 is the new full-length SpEVA lasting. What this means is that Asics has added a section of softer cushioning foam rubber in the footbed, under the sockliner, to make the ride softer and more comfortable. This is on top of the Gel insert in the heel that already adds more cushioning to the ride. Otherwise the shoe is pretty much the same, offering good support and cushioning for mild over-pronators. The midfoot still features a sizable anti-pronation Duomax post and Stability Trusstic plastic bridging shank to give the necessary anti-pronation support.
M: 308g; R999, available December 2011

Asics GT-2160
While very similar to the previous 2150 and coming in at the same weight, the 2160 has a new full-length guidance groove to guide the foot better from heel to toe transition, and a much plusher (thicker) collar to provide a softer, more comfortable fit around the ankle while reducing possible slippage. More importantly, Asics has tweaked the SoLyte midsole rubber to make the overall ride softer and more cushioned, but at the same time give a bit more stability in the heel, so the ride is softer without being mushy.
M: 334g; R1250, available December 2011

Asics Gel-Kayano 17
The latest Kayano features similar tweaks to the new 2160: a new full-length guidance line in the outersole and midsole, more cushioned collar, and tweaked SoLyte midsole materials for a more stable heel, but also now has a full-length two-density cushioning insert in the footbed, under the sockliner. The women’s version has been more substantially tweaked, with a 3mm higher heel counter to protect the Achilles, and gender-specific midfoot Space Trusstic bridging arch, softer forefoot cushioning insert, and a softer top on the Duomax antipronation post, all designed to accommodate a changed foot shape caused by hormonal changes.
M: 351g; R1600, available December 2011

Nike Luna Eclipse +
One of four new models in Nike’s Lunar range of Dynamic support shoes, the Eclipse offers mild anti-pronation support, not through a conventional post in the midfoot, made from a harder rubber compound, but instead through an angled wedge of softer rubber embedded in the midsole. It is thicker on the outer side, thus offering all runners a great cushioned landing on the outer heel, but by being thinner on the inner side, an over-pronating foot will have more stable support from the slightly harder Lunarlite midsole. The Eclipse is the heaviest and most cushioned of the four models.
M: 345g; R1300, available December 2010

New Balance 860
Replacing the 760 in the revised New Balance numbering system (60 denotes a shoe in the stability category for mild to moderate over-pronators), the big change is that New Balance has dropped the two-density TS2 anti-pronation post in favour of a single density post – no more three different densities as you transition from heel to toe. Other changes include beefed up N-enery Abzorb pillars in the outer heel for better shock-absorption on landing, shallower flex grooves and more midfoot rubber for more road contact, and more forefoot blown rubber for a springier toe-off.
M: 334g / W: 283g; R999, available January 2011

New Balance 870
This is new shoe falls in to the mild over-pronation category, providing less anti-pronation support than the 860, but in a sleeker, lighter shoe that feels racier. The N-ergy shock-absoprtion pillars in the outer heel are smaller and further forward than the 860, so it won’t provide as much cushioning for heel strikers, but then this model is better suited to going a bit faster, which naturally promotes midfoot or forefoot striking. As with most latest New Balance releases, there is more rubber in the midsole to give more road contact and responsiveness.
M: 300g / W: 244g; R999, available January 2011

Puma Complete Itana
This is a new shoe in Puma’s range, aimed at mild overpronators, while the Vectana and Spectana (already in stores) are the next shoes up in the range, catering for moderate to more severe overpronators. The Itana has a sizable antipronation M2D post running two-thirds of its length, but just as noticeable are its lightweight feel (the midsole material is mostly KMS Lite blown rubber) and sleek look, despite a roomy forefoot. Extra cushioning is provided by the DuoCell (heel) and idCell (rear footbed and forefoot) inserts in the midsole.
M: 345g; R1099, available January 2011

Reebok Premier Road Supreme 2
The main feature of this mild anti-pronation shoe is its Stability Span post – the slightly darker grey section of rubber in the midsole, which slows the inward roll of the foot as you transition to toe-off. It is connected to the plastic Transition Bridge in the arch, which further stabilises the foot. Extra cushioning is supplied by the pillar-design DMX Shear cushioning insert in the heel, while an insert of DMX Ride + rubber in the forefoot increases springiness and propulsion at toe-off.
R1099, available January 2011

Saucony ProGrid Guide 4
Saucony say that this model is growing in popularity. It remains the stability half-brother of the Ride model, although here in SA the Ride 3 is still in stores. The new Guide is 12 grams lighter and has more blown rubber in the forefoot for a plusher feel on toe-off, and the upper features less overlays and more open mesh to improve breathability. Saucony has also given the shoe a faster, more aggressive design – what they call a more masculine silhouette – but the shoe retains its great cushioning and stable support.
M: 329g / W: 286g; R1195, available March 2011

Saucony ProGrid Phoenix 5
The Phoenix is essentially the stability version of the neutral Jazz, and thus it has been given a similar upgrade – larger SRC Impact Zone in the heel area and more softer blown rubber in the forefoot, both to increase the cushioning and shock-reduction of the shoe, plus a filled-in midsole in the arch area for a smoother heel-to-toe transition. The upper also features more welded overlays, which increases the upper’s support. The shoe is 12 grams lighter, but actually offers a more stable ride than its previous model.
M: 306g / W: 249g; R995, available March 2011

MOTION CONTROL

Asics Gel-Evolution 6
The Evolution is now in its sixth generation and remains one of the best MC shoes on the market. The forefoot vertical guidance flex line has been added to guide the foot through heel-to-toe transition, and a bunion window (softer material without overlay welding) has been added on the inner side of the upper to increase comfort in this flex zone at the widest part of the foot. The key anti-pronation feature remains the substantial Duomax post, the grey section of denser rubber compound in the midsole, which effectively slows the inward roll of the foot.
M: 387g; R1300, available January 2011

LIGHTWEIGHT

Asics Gel-DS Trainer 16
Still seen as a flagbearer in the lightweight category after all these years, the latest version introduces an interesting floating heel counter and clutch system. Instead of a solid cup around the ankle and built into a one-piece upper, you now have a cut-away cup with winglets around the sides, which is contained in a separate material section inside of the main upper and attached to the lacing system. This allows the upper to stretch to fit your foot in the forefoot while still providing a snugger fit and reducing slippage in the ankle.
M: 280g; R1100, available December 2010

Asics Gel-Noosa Tri 6
The Noosa is essentially similar to the DS-Trainer in terms of midsole materials, cushioning inserts (including full-length footbed cushioning) and anti-pronation posting, but its upper is, well, from another planet. Aimed specifically at the triathlon market, the design is eye-catching, to say the least, but take note that it isn’t just all cosmetics. The open-weave mesh of the upper, which has been made even more breathable in this new version, provides the super-ventilation that triathletes love. The big difference, besides cosmetics, is that the Noosa doesn’t have the floating heel counter of the new DS-Trainer.
M: 250g; R1050,  available January 2011

Reebok Premier Zigfly
Quite an interesting concept here! The wavy zig-zag-shaped sole is designed to work like a slinky spring toy, passing energy through itself to propel it forward. In other words, the force created when you land on the heel is then transferred through the waves to the forefoot, where it helps propel your foot off the ground again. Reebok claims that this will reduce wear and tear on key leg muscles by up to 20%. A full-length cushioned footbed adds further comfort and cushioning.
R999, available 2011

Saucony Kinvara
Already having won several awards around the world and flying out of local stores, this shoe is a true neutral lightweight trainer at just 218 grams. It offers ample cushioning – as much as Saucony’s top of the range neutral Triumph model – despite the lower profile heel being dropped by 4mm compared to Saucony’s conventional models. This gives the shoe a sleeker, racier look and feel, and this is further enhanced by the super-breathable upper, which has a padded heel area instead of more conventional rigid heel counter.
M: 218g / W: 190g; R1095, available December 2010

Saucony ProGrid Mirage
This new model is a lightweight training shoe for slight overpronators, offering the same slightly lower heel profile as its stablemate Kinvara , 4mm lower than most other Saucony models, which promotes midfoot striking. However, it differs by featuring a supportive TPU plastic arc in the midfoot arch area that slows the rate of pronation – it’s not a conventional anti-pronation post, but does the job well. The Mirage also offers more supportive welds in the upper than the Kinvara.
M: 252g / W: 224g; R1095, available February 2011

RACING FLAT

Adidas Adizero Adios
This new racer is the development from the adizero CS and LT models, combining the CS heel and LT forefoot following input from world marathon record holder Haile Gebrselassie, who now runs in the Adios. That’s why this special edition is finished in Ethiopian flag colours and decorated with some of Haile’s 27 world record times, including his 2:03:59 marathon record. The Adios provides a high rebound forefoot thanks to a full forefoot adiprene + insert and extended torsion midfoot bridge, designed to save you energy early in a race and give you extra protection when you tire.
Unisex: 210g; R1199, available January 2011

Puma Complete SLX Fuujin
This new model will replace the popular Road Racer that Puma were bringing into the country. Why? Because the Fuujin is even lighter! As with all good racing flats, this shoe has few bells and whistles. A low-profile, super-lite midsole of KMS-Lite blown rubber only features one extra cushioning insert, a idCell heel crashpad on the outer side, and a small but effective Archtec midfoot bridge to help with heel-to-toe transition. The upper is equally sparse, with minimal use of welded overlays. Depending on your biomechanics and weight, you could race this shoe from 5km to the marathon.
Unisex: 197g; R999, available January 2011

TRAIL

Adidas Kanadia TR3
This shoe falls into the new Perfect Essentials range, meant to be more accessible and affordable for entry-level runners, but don’t think that makes it ‘cheap and nasty.’ The outsole has a mud-release surface in between the tightly packed lugs, for improved grip and smoother ride with enough ground contact to make this shoe usable on the road as well. The EVA midsole features an insert of Adiprene rubber in the outer heel for extra cushioning on landing, and the toe area is well protected with a toe cap.
M: 335g; R799, available January 2011

Adidas Supernova Riot 3
Adidas has enhanced the durability of the upper and made it more flexible around the bottom lacing eyelets, much like many of their latest road shoes, but the most important change is in the outsole, where Continental rubber has been used to give better traction – testing shows the shoe to have 34% better grip in wet conditions and 39% on inclines. A full-width Formotion crashpad does a great job of reducing shock on landing, while mild to moderate overpronators will benefit from the Pro-moderator anti-pronation post.
M: 400g; R1199, available January 2011

Adidas Adistar Raven
Top of the adidas trail range, the Raven has a dual-compound outsole, combining sticky rubber (light grey) and adiwear (black) for a perfect blend of grip and durability. The outersole lugs and glossy-painted midsole sides are designed to release mud, but the main feature of the shoe is the Formotion360 crashpad, which is bonded directly to the heel counter and then extends into the forefoot, which enables the foot to be lower to the ground for better ground adaptability, but with the same level of cushioning and protection.
M: 340g / W: 305g; R1399, available January 2011

Adidas Adizero XT
There’s only one word for this shoe: Aggressive! Besides its light weight and low-profile racy look and feel – its built on the adizero last, which is also used for the adidas racing flats – it also has angled outersole lugs along the outer edges, to give really great grip on loose surfaces. Adidas has also trimmed the midfoot to speed up the transition between landing and toe-off. The shoe’s other claim to fame is that it uses substantially less rubber thanks to several construction changes, including less sepreate sections and colours, plus reusing off-cuts.
M: 290g / W: 245g; R1199, available January 2011

Columbia Ravenous
The most notable feature of the Ravenous is its external plastic heel counter, what Columbia calls its Heel Capture System. Instead of an internal shaped board heel cup, they’ve turned the heel inside out, and the result is a smoother, firmer fit around the heel. Together with the cushioning Techlite rubber midsole that includes a softer crashpad, this all helps to eliminate heel motion and provides a well cushioned ride and comfortable fit. Also available in a stability version that features an anti-pronation post on the inner side of the midsole.
M: 322g; R899/999, available February 2011

Hi-Tec V-Lite Infinity
There are two notable features in this eye-catching new shoe: it has a S.U.Z.E. (Seamless Upper Zone Engineering) one-piece upper, designed to reduce hot spots and blisters and offer ultimate support in a weight-saving, breathable upper. The second is the combination of Hi-Tec’s 3D counterbalance midsole, with three different densities of rubber used to slow the rate of pronation in the heel, provide comfortable cushioning throughout, and aid propulsion in the toe-off phase. A plastic arch bridge provides further heel-to-toe support.
M: 300g; R1099, available February 2011

Merrel NTR Seismic
The midsole on this model is now 10% thinner and 25% lighter to provide more ground contact and control, but it’s still thick enough to house an air cushion in the heel for extra cushioning and a shock absorption pad in the forefoot. A smallish plastic arch bridge provides transitional support between heel and forefoot then extends into the forefoot to form a rock-stop plate to protect the foot on rough surfaces, and the outsole is made from Merrell’s sticky rubber, called TrailBlast Sole. Available in three colour options.
M: 325g; R1100, available December 2010

Montrail Rockridge/Badrock
Even though the Rockridge has been available in stores for much of 2010, we’ve included it here so that we can tell you about its half-sister shoe, the Badrock, which is built on the same midsole, but includes an anti-pronation post made from four different densities of rubber, starting with the firmest at the back and gradually softening as you move forward, providing a really comfortable ride for mild to moderate over-ponators. Two other features are the roomy toe-box and snug-fitting ankle, both of which are noticeable as soon as you out the shoes on.
M: 325g / W: 260g; R950/1095, available December 2010

New Balance 915
The 915 is the first shoe to launch in a revamped New Balance performance trail line of simpler, more streamlined shoes. To this end, it has fewer overlays in the upper and a simplified midsole/outsole design, with a reconfigured RockStop plate providing a more flexible outsole, but which protects the foot well from rocks or sharp objects. Abzorb cushioning in the heel and forefoot ensure a more comfortable ride, while Stabilicore cup components cradle the heel, support both sides of the foot, and allow for a smooth heel-to-toe transition.
M: 316g / W: 269g; R1199, available January 2011

Salomon XR Crossmax Neutral 1
This is Salomon’s first hybrid trail/road shoe, and furthermore, it’s the first neutral shoe ever produced by the trail shoe specialist – although there is also a stability version, called the Crossmax Guidance 1. The outersole lugs are therefore closer together to give a more stable and cushioned ride on harder road surfaces. A central feature is the full-length OS Tendon torsional strip that wraps the back of the heel in the midsole and runs all the way to the toe, to provide the foot with both support in transition as well as propulsion at toe-off.
M: 280g; R1399, available January 2011

INOV-8 F-Lite 230
At first glance, you would be forgiven for thinking this is a conventional low-profile racing flat for the road instead of a trail shoe, but look closer and you’ll see that the outersole lugging is ‘rougher’ for gripping loose surfaces, making it ideal for racing cross-country or on hard-packed smoother trails. Not recommended for rough or rocky trails, obviously – a racing flat cannot provide enough protection for the feet. Another feature of the midsole is the Fascia Band, a transitional bridge of rubber through the arch that is designed to aid propulsion at toe-off.
Unisex: 230g; R995, available March 2011

INOV-8 X-Talon 212
Similar to the F-Lite 230, this shoe is also a lightweight low-profile off-road racing shoe, but offers a much more aggressively lugged outersole and more rugged upper (including a robust protective toe-cap), so it will handle rougher terrain while offering more cushioning and foot protection as well. We still recommend it for cross-country and shorter trail races on less challenging trails, though. Like its stablemate, it has a super flexible midsole, both in the arch and forefoot, and the Fascia Band running through the arch smoothly links the heel and forefoot while aiding toe-off propulsion.
212g; R1250, available March 2011

How did you get involved in the TV and modelling industry?
I got my first modelling job when I returned to South Africa after studying in Belgium for a few years. I initially took the job because it paid the bills but then things took off. At the moment I am a presenter at Top Billing and Top Travel. I also do some modelling work, which means I travel a lot for shoots. I am joint owner of Full Circle Model & Celebrity Management, a modelling agency in Cape Town.

What does a day in your life look like?
It’s pretty hectic. If I’m not shooting for Top Billing, I’m busy with Top Travel or I’m at the office. I travel almost every week, either to Johannesburg or overseas, and usually I’m away from home for about six weeks at a time.

How do you fit in running into this hectic schedule?
I like starting my day breaking a sweat, so most of my runs are done in the morning. It energises me and gets me going for the rest of the day. If I don’t exercise I become frustrated. Other people practice yoga to stay sane. I run.

What do you love about running?
It’s the perfect way to unwind, de-stress and keep fit. I love challenging myself and seeing how hard I can push my body. It’s also the perfect training method when you’re travelling, because you don’t need any equipment or training partners.

Have you run any races?
I’ve done the odd half marathon, but I mostly just run for myself. I’d love to do more races, because I thrive on competition, but because of my crazy schedule I can’t plan ahead. I prefer a 10km trail run to an ultra-marathon on the road.

What is your greatest achievement or memory of running?
I did a 24-hour run in Belgium for charity. I was part of a team of six and we had to sprint around a 400m track every 5 minutes for 24 hours. I am proud of that accomplishment.

And in your career?
Starting my own business and watching it grow is a far greater achievement than being a celebrity. It’s a bit like running, because you have to put in the work to make a success of it, and I know I’ve worked for what I’ve achieved.

What does your current training schedule look like?
When I’m home I run a regular route in the nature reserve next to my house, and when I’m feeling strong I do it about four times a week. Apart from that, I am a strong believer in body-related exercises and most of my training consists of push-ups, sit-ups and pull-ups.

How has running influenced your life?
Running energises me and gives me time to think about my business. It has made me competitive and has given me willpower. So to some extent it has probably helped me achieve success in business. When my body feels finely tuned, I feel like my life responds to that. I guess that’s where the saying ‘healthy body, healthy mind’ comes in.

Where are some of the most beautiful places you’ve run?
Running in Central Park in New York City was an amazing experience. Running through the city was intense and it felt like I was a better athlete when I ran there. I also enjoyed running along the Copa Cabana in Rio de Janeiro, in Stanley Park in Vancouver, in Amsterdam, Brussels and the Easter Islands.

Who would you hate being beaten by?
My business partner, Paul. He beats me in tennis and one of the reasons I train hard is to beat him in running!

What’s the first thing you do after a run?
When I come back from a run I always sit down and look up at the sky; there’s a moment where time stands still. It’s the best drug you can ever take.

What is your favourite meal after a run?
It has to be breakfast: papaya, yoghurt and muesli.

What would you say to someone who says that they don’t have the time to start running?
It’s a lame excuse – there’s always time. All you have to do is put on your shoes and go.

Do you have any advice for novices?
Take it slow, find a nice stretch, set yourself goals and achieve them.

Cross-training is simply performing a wide variety of physical tasks in different combinations and sequences. It provides a broad stimulus and the physiological adaptation is consequently broad. A broad adaptation from training is not only required to prevent injury and improve your capacity to perform an array of physical tasks, but it is critical to your general health.

HOW FIT ARE YOU?
Fitness is a measure of health; therefore the fitter you are, the healthier you are. Fitness is measured by your competency at the 10 recognised physical traits:
• Cardiovascular endurance
• Stamina
• Strength
• Speed
• Power
• Agility
• Accuracy
• Coordination
• Balance
• Flexibility

Fitness is also measured by the capacity of each of the body’s three energy systems. Endurance running only improves cardiovascular endurance and your long-term energy system. By simply including interval training you will already begin to improve stamina and speed and you will enhance the capacity of the short-term and medium-term energy systems. Include a greater variety of movements and tasks and you will begin to realise the many benefits of cross-training.

HOW TO CROSS-TRAIN
The most common form of exercise to include in a training regime is resistance training. However, most runners stay away from it due to fears of putting on excessive muscle, which would in turn slow them down or diminish their running ability. That is a myth! Yes, you will gain muscle, but unless you are solely performing resistance exercises in the typical gym/bodybuilding format, you will not ‘bulk up.’ Instead, you will improve muscle activation patterns and strength, which will aid in preventing injury while enhancing balance, agility, stamina, speed and power.

Studies have shown that the inclusion of heavy weight-training increases running economy and endurance performance. Interestingly, these results were obtained even when the volume of endurance training was reduced by 20%! Furthermore, these results were found when running and weight-training were combined in the same workout in a circuit fashion. So by simply cutting back on the amount of running you’re doing, and performing more strength and high-intensity training, you will improve your running performance. (Bear in mind that strength training includes the use of dumbbells, barbells, kettlebells, medicine balls and bodyweight exercises. So strength training in itself is a form of cross-training.)

VARIETY IS KEY TO GREAT RUNNING
Strength training is well documented to make runners stronger, fitter and faster, but the benefit of cross-training lies in the variety. You also need to swim, row and skip to further develop your endurance while allowing the musculoskeletal system to work through the many degrees of motion that it was designed to handle. You also need to ensure that the variety of exercises you perform are functional to the needs of everyday life and sports. Machine-based weight exercises are not functional.

Finally, train at intensities that are close to your maximum. High-intensity training is well established to elicit greater results, be it strength or endurance training. Remember, before you engage in any form of strength training, please contact an exercise professional to discuss how best to implement a larger variety of exercise modes into your training regime.

Your local CrossFit centre is a great place to engage in cross-training. For more info on CrossFit, read our feature article on page 10.
 

Imtiaz is a qualified exercise rehabilitation practitioner and strength and conditioning coach with eight years’ experience in the fitness and sports industries. His areas of specialisation include musculoskeletal exercise rehabilitation, strength and conditioning for sports performance, and fitness for everyday living. He has worked with youth and adult athletes from an array of sports disciplines, including taekwon-do, judo, swimming, tennis, rugby, soccer and cricket. He has also taught Exercise Physiology and Exercise Prescription to undergraduate and postgraduate students. Imtiaz’s accomplishments include coaching Carolina Dillen of New Zealand to an International Taekwon-Do Federation World Champion title, and Norman ‘Chef’ Wessells to the EFC Africa Heavyweight Title.

When I arrived at Ewald Bonzet’s home, I had no idea that it was the first time he was granting an interview in over 15 years. I had heard that he was intensely private, but it was only halfway through our chat that he told me he had almost turned the interview down. “I got a bit pissed off by journalists back in the day, because you couldn’t trust most of them, so I decided not to do interviews anymore. But with my recent health issues and after reading Lance Armstrong’s book, I now think I can be a role model to others. But I still asked a few friends in the running industry if you can be trusted, and they said yes, so I agreed to speak to you.”

Naturally, I felt both flattered and surprised by Ewald’s candid admission, but the more we chatted, the more I understood his attitude. He feels that he was badly treated by the press, particularly regarding the alleged racial incident at the 1975 Open SA Track and Field Champs, where he beat Titus Mamabola in the 5000m final but was disqualified for illegal blocking tactics, which were then attributed to his alleged racist outlook.

RACE ISSUES
Prior to 1974 there had been separate championships for white and black athletes, but with the segregation laws slightly relaxed, 1974 saw a third, combined champs meeting held for the first time, where Titus claimed the 5000m title. The following year the open champs took place on 31 March, where Titus took the 5000m title following Ewald’s disqualification, but Ewald bounced back to win the whites-only title on 19 April. (The white and black champs continued till 1977, but were then discontinued in favour of the open champs.)

As Ewald explains, there was no racial clash, nor did he try to block Titus. “I was leading the race in the last lap with Titus right behind me, and we had lapped the whole field. On the back straight, we came up behind Victor Liebenberg again, so I had to swing out to go round him, but then Victor heard us coming and also swung out, so I cut back inside, and suddenly an official was waving a red flag to signal that I had intentionally cut Titus off.”

The incident was blown out of proportion by the media and today is still mentioned as an example of the early problems of racial integration in the sport. Meanwhile, Ewald and Titus were actually good friends! “We went on a Springbok tour together to Europe the year before, where we shared a room and became good friends. And when we got back, I was almost arrested for complaining when Titus was refused entry to a restaurant at the Port Elizabeth airport, despite wearing his Springbok blazer.” Naturally, Ewald was horrified that he was being accused of racism and bad sportsmanship, so he wrote to Titus to set the record straight. Titus wrote back to reassure him that he knew the truth, and today that letter is one of Ewald’s most prized mementoes.

EARLY YEARS
Born in Caledon 59 years ago, George Groenewald Bonzet picked up the nickname Ewald, a short version of his second name. He took up running in high school and in 1968 won the Western Province Schools 800m and 1500m titles, following which he was awarded Junior Springbok colours for cross-country before joining the South African Air Force for two years of national service. “They kept me in Pretoria to run for the Air Force, and I was there with other top runners like Andries Krogman, Bernard Rose and Erich Essaman. Those were good days!”

When he returned to the Cape, Ewald enrolled at Cape Town Technical College to study to become an environmental health practitioner. After a stint competing in the USA, he began his working career with the National Department of Health, and in 1994 was transferred to the Western Cape Department of Health, where he still works today. He is married to Rene and they have a 16-year-old son named Ewald, who has obviously inherited his father’s running talent. “We’ve run a few 10km races together and he outkicks me, so I need to do something about that!” jokes Ewald.

MR VERSATILITY
Well known athletics statistician Ri?l Hauman describes the lanky, long-haired Capetonian as one of the world’s most versatile athletes during his heyday from 1972 to 1982. “At the time he was one of only five athletes in the world with a sub-four-minute mile and a sub-2:13 marathon – I doubt if there are any more, even today!” says Ri?l. “He set 11 national records on the track, won 10 national titles on track and road, and was awarded Springbok colours seven times between 1973 and 1979.”

Ewald ran some brilliant marathon times, but says he simply found 42km too long and boring. “I only ran marathons because I wanted Springbok colours on the road to go with my track and cross-country colours. At that time, you could only get national colours on the road for marathons. So, when I made my debut in Stellenbosch in 1983, I had to run 2:12 to qualify for the Western Province team for the Interprovincial Marathon in Port Elizabeth seven weeks later. I was awarded Springbok colours for my 2:12:08, but I still had to run in PE to keep them. The conditions in PE were terrible – you know the wind is howling when the water in the hotel toilet moves! But I still managed 2:13:59, which I think would have been a 2:10 under normal conditions.”

FALSE IDENTITY
Ewald followed that up with a 2:13:54 in 1984 in Bellville, then headed to the USA for the Chicago Marathon. As Ri?l writes, “I have a photograph of the lead pack in Chicago – Robert de Castella, Martin Pitayo, Simeon Kigen, Carlos Lopes, Steve Jones, Tony Sandoval, Joseph Nzau and Geoff Smith – a real who’s who of marathoning at the time. And right behind them, in his Bellville vest, is Ewald, looking as if he’s running in a Sunday morning Bellville pack run!”

Jones ran a world record 2:08:05 that day, with Lopes second and De Castella third, but Ewald had to settle for 21st in 2:17:24. “I was in 2:08 or 2:09 shape, but because of the ban on South African athletes I had to run under a false name, Peter Hunter, and I couldn’t put my drinks on the elite drinks tables. I stayed with the leaders till 32km, but was so dehydrated that I faded in the last 10km. That race put me off marathons for life!”

Soon after Chicago, Ewald retired from competitive running, but in December 1991, when he turned 40, he decided to start competing again. “I went to the 1997 World Masters Champs in Durban and won both the 5000m and 10 000m in the 40-45 age category. That was a big highlight for me.” His other big career highlight, pre-retirement, was achieving his goal of running the most sub-4:00 ‘dream miles’ by a South African. “I wanted to be the first guy to run 10, and that was quite an achievement then, especially since I was never really a true mile or 1500 athlete.”

HEALTH SCARE
Today Ewald still runs 100km a week, but after his recent health problems, he can’t go as fast as he used to. In 2008, he was lucky to survive after his appendix burst. “At my age an appendix shouldn’t burst, so the doctors did a battery of tests, including a bone marrow biopsy, and they found cancer. Suddenly I was taking 80 cortizone tablets a day and undergoing chemotherapy, but the doctors said they’d never seen anything like it, because I would run in the morning, go for chemo, then train again in the evening. I never got sick, but I did lose my hair. That was a big thing for me, because my hair has always been long!”

“Then came a bone marrow transplant, and the worst part was the recovery in the isolation ward. But I was only in there for 11 days, whereas normally recovery takes 50-60 days, and I was able to keep exercising, too. The corridor was 31 metres long and I walked up and own for 1.5 hours each day, which meant I covered 7.5km each time. I’m pretty sure I wouldn’t have made it if not for my running background, and my fitness contributed to my fast recovery. I was jogging again two weeks after coming home, and the doctors have told me to keep running, to help keep my bones strong. So I will also be running.”

EWALD’S PB’S
1500m              3:37.3 – 1975
1 mile                3:57.3 – 1977
3000m              7:49.6 – 1976
5000m              13:30.4 – 1978
10000m            28:16.2 – 1974
3000m s/chase  8:31.6 – 1975
10km                29:15 – 1983
15km                49:22* – 1994
21.1km             1:02:54 – 1982
42.2km             2:12:08 – 1983
* He was already 42 – when he was at his best, 16km was the usual distance.

EWALD’S SA RECORDS
1972 10000m          28:51.6
1974 3000m             7:53.2
1974 5000m             13:31.2
1974 3000m s/chase 8:37.6
1974 10000m           28:16.2
1975 3000m s/chase 8:31.6
1975 2 miles             8:30.8
1975 3000m             7:51.8
1976 3000m             7:49.6
1977 2000m             5:02.8
1978 5000m             13:30.4

The first eight-hour relay for primary schools was organised 10 years ago by the Ho?rskool Jan Viljoen Athletics Club and over the years it has grown to such an extent that they had to organise a bigger event each year until it reached its current format of 18 hours! The nine-hour event still takes place and runs until midnight, while the 18-hour event goes until noon the following day. During this time you run as many laps as you can around a 1km grass track, taking turns with your nine team mates. The current race record was set in 2004 and stands at 296km in 18 hours.

THE TEAM
AAAC has participated in the 18-hour relay for the past three years and as a proud (and quite competitive) club, we take the event relatively seriously. In 2008 our men’s team won the relay, completing 280km in 18 hours. Our mixed team came second, completing 242km. In 2009 AAAC only entered a mixed social team, and they also won the event, completing 244km in 18 hours.

This year’s men’s team consisted of Andries Venter (club chairman and veteran Comrades runner with 18 silvers), Michael Brandon-Kirby (10 Comrades finishes, including four silvers), Ben Matiso (a 1500m specialist), Gert Bezuidenhout (one Comrades Bill Rowan), Niel Cillie (one Bill Rowan), Zakhele Mdlalose (seven Bill Rowans), Paul Jacobs (novice), Alfred Nkumeni (novice), Eugene Le Maitre (seven Comrades medals) and Adriaan Rossouw (two Comrades medals).

The mixed team consisted of Deon Pretorius (specialist walker), Bernadette Dujardin (specialist walker), Noeline Blignaut (Marathon runner), Chantal Butcher (two Bill Rowans), Adelia Eloff Cooke (novice), Terrence William Duke (junior), Darren Black (one Comrades medal), Alan Bezuidenhout (marathon runner) and Jason van Biljon (one Comrades medal).

FRIDAY NIGHT LIGHTS
As the sun set at 6pm the 18-hour race was about to start while the competition was fierce between the high schools in the nine-hour relay, which at that point had already been running for three hours. On the brightly lit school field the air was filled with smoke from braais, loud music and hundreds of kids shouting and cheering. The great atmosphere got the adrenaline pumping and for the first few hours everyone was in high spirits and our runners did three or four laps at a time.

The high school relay reached its climax at midnight with Ho?rskool Marais Viljoen from Alberton winning the race with 140km under their belts. Westonaria finished second with 134km. We still had 12 hours of running left and the graveyard shift was about to start. As the track became quiet, each runner had to dig deep, especially when running down the dark, quiet back stretch of the track. After every two or three laps at maximum pace you’d try and stretch your sore legs a little before getting an hour’s sleep.

THEN THERE WAS LIGHT
The graveyard shift went quicker than expected and by 6am we were doing one or two laps at a time. With only two hours left we set new goals for each team member. Each runner knew they only had two or three more turns left to run – even that thought hurt – but not wanting to let the team down, we kept pushing. Strangely, most of us ended up running 1km PBs at this stage!

With 10 minutes to go we were on 249 laps and the mixed team was on 199; we paused for a moment and got all the runners and supporters of the two AAAC teams together to plod the last lap together, finishing off one of the most amazing nights of our lives. The men’s team won the relay with 250km and the mixed team managed 200km with only nine runners, taking second place in the mixed category.

AAAC would like to thank Ria Bornman, her excellent team at Jannas and their sponsors EPR for organising such a superb event each year! See you again next year…

IN THEIR OWN WORDS
“I have never experienced this before. It’s definitely not for the faint-hearted and you need to be highly competitive to participate. Excellent for team-building. I will be back next year for sure!” – Eugene Le Maitre

“It’s tough but fun, and I will be back next year!” – Noeline Blignaut

“The race was exhausting, but an eye-opener to how far you can push yourself. The camaraderie amongst the team members was unbelievably supportive. Even with the pain and sleep-deprivation, I really enjoyed it.” – Adelia Eloff Cooke

“Terrifyingly fun!” – Darren Black

“It is a great adventure and really puts emphasis on how one handles tiredness and performance during the entire event. It was great being part of a winning team and I feel privileged to have been part of this event.” – Alan Bezuidenhout

“You compete against other teams, but mostly against yourself for your team. You fight internally to go faster and keep going during the early hours of the morning, when your body doesn’t want to anymore, and the last hour is like nearing the stadium at Comrades. Nothing beats the Jannas 18-hour relay for team-building” – Niel Cilli?

“The words ‘Let’s do it again’ have a whole new meaning.” – Gert Bezuidenhout

No website or brochure could have prepared me for the journey I was about to set off on. The only things I knew for sure when I entered this race was that it is a self-sufficient run held over six legs in seven days with set distances for each day, ranging between 28km and 76km. And so began perhaps the best (and worst?) week of my life. We set off on an unknown journey at 9am on Sunday 17 October. If everything went according to plan, with months of preparation, product testing and training paying off, then we would cross the finish line a week later on Saturday 23 October. But don’t we all know what presumptions mean?

LIFE IN A BACKPACK
My backpack weighed in at 10kg (with water), which was not too bad considering some guys were lugging around 16kg – without water! Now I should add that they had 400g steaks packed for dinner on the first day! Most of the weight in my pack consisted of food, so the good news was that each time I ate a meal, I was slowly getting rid of the weight that was proving to be quite tiring on my back and shoulders. My gourmet menu for each and every single day consisted of strict rations of Future Life porridge, raisins, energy jellies, Salticrax, biltong, a protein bar, a small roll of Super C’s and some two-minute-noodles or smash and tuna.

Hydration and recovery was extremely important, especially in the hot conditions we were running in. I was adequately prepared with my Hammer products mixed in water, a Rehidrat sachet here and there and also a couple of Eno’s. Some of the other bits and pieces bobbing around in my pack included a sleeping bag, a head-net to guard against the dreaded ‘miggies’ while running, a camping pot to prepare my food, blister treatment kit, wet wipes and Vaseline. The wet wipes were crucial because they substituted for a bath each day, while the good old trusty Vaseline was supposed to prevent chafing. However, it turns out Vaseline melts when it gets too hot. It was as runny as syrup and hot enough to fry chips in the daytime temperatures, so I had to choose between chafing or running the risk of third degree burns… decisions, decisions!

CAMP LIFE
Camp life consisted of a village of low gazebos and groundsheets where we picked a ‘comfortable’ spot each day and made ourselves at home with our sleeping bags. Our sweaty running clothes were hanging all over the place and I think hanging our stuff out to dry each day gave us some (false?) sense of starting the day with fresh clothes. But at least we were all in the same smelly boat together! We were rewarded for our efforts with two of our overnight camps being alongside the Orange River – at which point much-needed bathing took place.

The social aspect of this race is phenomenal, and the friends made, jokes shared and camaraderie is awesome. Some days your quips will lift another runner’s spirits, and at other times they’ll return the favour without even meaning to. The support and encouragement is awesome! As for the support crew – from medics, to checkpoints, to physiotherapist – we could not have asked for a more capable team to look after us and see us through to the end of an almost indescribable race.

GOING THE DISTANCE
Our daily distances were laid out as follows: 26km, 38km, 30km, 76km, rest day, 46km and 24km. Of course, Murphy’s Law meant the longest day was also the hottest, as temperatures reached 48 degrees on day four. The running terrain was an equal mix of jeep track, hard gravel road, rocky sections, and of course, soft sand – which usually stopped you dead in your tracks!. All of this contributed to glorious blisters and sore feet. There were, of course, those runners immune to blisters and pain but they received a lot of muted growling from us ‘mere mortals’.

Unfortunately, there were those not immune to the hardships that the Kalahari was relentlessly throwing at us, and seven runners pulled out at various stages due to reasons ranging from heatstroke and ITB, to infected blisters for which intravenous antibiotics were doing nothing! I managed to hang in there day after day, and with toes blistered like never before, heat-rash that had the medics at their wits end, and a smile that only now and again disappeared, I finished the KAEM 2010 as third lady finisher!

How exactly do I describe the most difficult, personally challenging and exhilarating event in my life? KAEM 2010. To my gazebo-sharing mates, Heather, Nic, Richard and Dave – thanks for the hysterical laughter when needed most and the fun times. (Okay, so maybe tuna is seafood!) Everyone who ran and crewed on this race in 2010 will forever be part of a memory that will never be forgotten – and for that I thank you all.

Towards the end of 1988, a group of Strand and Somerset West-based runners decided that they wanted to start their own running club. They were all members of another club that basically covered the whole area outside of Cape Town, and while they still liked their current club, they were finding it more difficult to get hold of licence numbers and to take care of club matters due to the distances they needed to travel and the time it took. A club for Strand-area runners based in the Strand itself made much more sense.

So Jan Grobler, James Moolman, Johann Diener, Dawie Roussouw and Braam Fischer approached Western Province Athletics for permission to establish the Strand Athletic Club, and shortly thereafter, when Jan and James attended a WP provincial committee meeting, they were given the official nod to start the club. “That same night the rest of the prospective Strand club members were all waiting at the Lord Charles Hotel for the news, and when we received a call to say permission had been granted, I bought champagne for everybody,” says fellow founder member Johann Diener.

UP AND RUNNING
So at the beginning of 1989, the now familiar Strand colours were seen on the roads – white and yellow vest with Strand written on it in blue, plus blue shorts. Fast-forward to 2010 and Strand AC has been celebrating its 21st anniversary year with various club functions and promotions, including a formal dinner-dance at the Lord Charles Hotel, appropriately, which doubled as the club’s birthday party and annual prize-giving. From humble beginnings, the club has grown to well over 200 members and you will often see the Strand gazebo at bigger races, or a group of Strand members socialising after a race. They also love running as a pack in the longer races, and the spirit in the group is usually terrific.

As current Strand AC Chairman Lester Burrow puts it, they’ve got a very special camaraderie in the club. “I’ve been at other clubs, but found something special here, the human factor. You don’t find malice or problems amongst our members, and the top runners are always prepared to help slower or less gifted runners. I’ve seen this first-hand through a personal example: I’m asthmatic, and one Saturday we did a 30km pack run where I battled like hell with my breathing. Dave Mason wouldn’t leave me, no matter what. When I had to walk, he stayed with me. That is something common to all our members. It’s a silent rule within the club: Don’t leave anybody behind.”

PACK RUN SPECIALISTS
Getting back to the Lord Charles Hotel, it is still the meeting place every Saturday morning at 6am for the club’s immensely popular pack runs, organised by Pierre and Anita van Zyl. With the spiralling cost of petrol and race entry fees in recent years, these pack runs have seen more and more members choosing a local long run to travelling to a race, and Pierre and Anita really look after them, with a different route every weekend, water and coke stops every three to four kays, and even cake, sweets and homemade sandwiches on offer in the longer runs. The group runs at anything from 5:30 to 6:20min/km and reforms at each water stop, so nobody gets left behind – and according to the Strand website, you will soon come to understand the difference between Pierre’s “platte” (Afrikaans for a flat one) and a “plat platte” (flat, flat one)!

The club’s other official run is the weekly time trial, which takes place on Tuesday evenings at 6pm from the Charles Morkel Stadium in Church Street, where the club shares clubhouse facilities with the Helderberg Rugby Club. “We have two route options, 4km or 8km, and the turn-out is usually anything from 40 to 70 runners,” says Lester. “We meet at 5:50 to celebrate birthdays, update members on coming races, give feedback on great results achieved and pass on other any other relevant club information. Then after the time trial we meet for a beer in the clubhouse, where we also braai every now and then, and we announce our Runner of the Month and Strandloper of the Month on the first Tuesday of the month, and have a lucky draw as well. The Strandloper award is not necessarily for running – it can be given to a club member for doing anything above or beyond the normal duties of a club member.”

When asked if the south-easter ever disrupts the time trial, he simply smiles and says, “the route is circular, so when the south-easter blows in summer, the first half is with the wind and the second half against it, but in winter it’s just the other way round when the north-wester blows. Look, Strand is a windy place, but our members still come out to run.”

GREAT RUNNERS, GREAT CHARACTERS
The club currently has a number of top runners amongst its member, notably Celia Pienaar, who recently represented South Africa in her age group at the World Triathlon Champs in Hungary. Then there are Johann Diener, Friedel van der Merwe and Esther Brink, all of whom have represented Western Province many times. Also, the women’s veteran (40-49) team was third team home in the 2010 Comrades Marathon.

On the training front, Lester says the club is lucky to have Max Ruppert amongst its members, as he heads up Max’s Training Group. “He went to Saudi Arabia for a few years, and when he returned he started a training group for the club, catering for all runners from fast to slow. They do speedwork and more specific training, and the runners following his programme have really posted some great times and big PBs.”

But it’s the ‘characters’ that Strand is known for, with Pierre and Marina, and Gordon Leonard, considered some of the biggest stalwarts of the club and well known in the province for their humour and good nature out on the roads. “Pierre and Marina are the club,” says Lester. “Every single Saturday morning, without fail, they do our pack runs. There’s Coke, sweets, sarmies, milk, water. They’ll even give you a ‘dop’ if they can! They never miss a Saturday, and Yvonne and Martin Naude are also usually there to help. As for Gordon, well, he’s 75 years old, but you won’t be able to keep up with him. That one is a real party animal!”

REHYDRATION TIME
Typically, Pierre humbly reckons Gordon is the biggest character in the club. “About 15 years ago when Gordon joined our club, he asked us for a lift to the Hohenhort 15km in Constantia. After the race, when we were sitting on the grass waiting for the prize-giving, Gordon saw a guy walking around selling beers, so he bought a round for all six of us, to say thank you for the lift. Well, we all said thank you very much and drank our beers, then when we finished, we told him we were ready to leave and went to the boot of the car as if to put our bags away, but instead out came the club cooler box, full of ice-cold beers. Gordon just stood there looking amazed, then he started calling other runners over to look at our cooler box, proudly telling everybody to look at his new club!”

Like any running club with a strong social scene, Pierre can tell some wonderful stories about road trips to far-flung races in years gone by, where the Strand AC club name was held high. “We used to take a kombi full of guys to Bonnievale each year, and on the way back we always stopped in Stormsvlei to visit the bar. There were two old ‘tannies’ behind the bar the first time we went there, and they eventually asked us to leave because we had drunk everything! Three weeks later we drove that way again for another race, so we stopped at the same bar, and the tannie just swore when she saw us coming in!”

AT THE RACES
Strand currently has two races on the calendar, the Fun in the Forest Half Marathon and 10km on Vredenburg Farm in April, and the Eikendal 10km on Eikendal Wine Estate in October, both of which offer tough but incredibly scenic routes, much of it off-road. However, Lester explains that things may change soon.

“The Eikendal race will be run as a fundraiser for the Helderberg Hospice next year, and we’ll still be helping with the organisation and the race will be run under the auspices of our club, but the Hospice will be the main organiser. We’ve been approached by Western Province to put on a fast and flat half marathon in the Strand area, which potentially could become the WP Champs or a league race. So watch the calendar for developments!”

CLUB CONTACT DETAILS
Telephone: Lester Burrows 082 424 8457
E-mail: [email protected]
Website: www.strandac.co.za
Clubhouse: Charles Morkel Stadium, Church Street, Strand

A number of years ago, my first experience of heart-rate (HR) based training didn’t really get my pulse going… The monitor was set up way too low for my max HR, so the trial ‘run’ I took part in ended up with me walking most of the way to get my HR down enough to progress to the next interval of the set workout. Now I realised that the set-up was wrong, and I know that HR-based training is the most effective way to improve one’s performance, but after staring at that little screen for nearly the whole session, I did decide that training with one wasn’t really my thing. I simply prefer running as I feel and don’t want to constantly check my wrist to see whether I am in my target HR zone, and whether I should speed up or slow down – which is why the adidas miCoach does get my pulse going. It gives you audio prompts via an earphone regarding target zones and workouts, and has no visual display, so no looking at your wrist at all.

I was recently invited by adidas to a miCoach presentation by former Aussie Olympic Swimmer Ryan Mitchell, who heads up their global Interactive Business Unit. He told us journo’s how miCoach works, then took us outside for a interval session test run, followed by showing us how to pre-programme the unit using the miCoach website, then download, interpret and adjust the session information.

Basically, you pre-programme your max HR and select the training session you’d like to do from a large menu, then you hit the road and the unit gives you audio prompts when to speed up or slow down, depending on which HR zone you should be in: blue (65% of max), green (75%), yellow (85%) or red (95%). Ryan and co had pre-set the units for us to do a 22-minute workout, starting with a blue zone warm-up, followed by a green zone speed-up, then six one-minute yellow zone intervals with one-minute green zone rests, and ending with a blue zone warm-down.

FIELD TESTING
Having strapped on the HR chest strap, attached the stride sensor to my shoelaces, plugged in the earphone and switched on the miCoach, I started running and listening to the woman’s voice in my ear. When my first yellow interval came round, I put my foot down, but I was not working hard enough to get to yellow, hence getting a second prompt to “Speed up to yellow zone.” I had only been running in the upper green zone, but Ryan had warned us that this might happen, as we still had to get the feel of things. So, when the second interval came round, I rocketed around the field to make sure I got to yellow. But then in my third and fourth intervals I was prompted to “Slow down to yellow zone” – but I wasn’t running as hard as the previous two intervals, so in my semi-gasping state I decided there must be something wrong, and went even faster! Then the same message to slow down came in the fifth interval, and by now I was taking serious strain, so I decided to listen to the voice in my ear instead of the voice in my head…

When we went back indoors after the run, Ryan asked if he could download my session info to show the group how to use the online support. When my graph popped up overlaid on the workout, I could see that in the third and fourth intervals I wasn’t just in the red zone, I was way off the graph! I couldn’t resist quipping that “I think I just killed myself!”

OK, The unit was not set up 100% to my max HR, so my actual red zone was higher than the graph allowed, but still, I had been running much harder than I needed to in order to get to my yellow zone. It really brought home to me that as you tire, your HR climbs easier, so training on HR will prevent you from overdoing it and running yourself into the ground, which is what you’re likely to do when running based entirely on time and pace. Ryan then showed us how easy it is to adjust the settings online to bring the miCoach in line with my actual max HR – so the next time I use my unit, it will give me a more effective workout.

FEEDBACK
The prompts you receive are not at all irritating or overwhelming, and the unit has a handy quick-reference function: push the big centre button and you receive a summary of time, distance, pace, stride rate, average HR, and which zone you’re currently in. Checking all that info on a wrist unit would require looking down for a good few seconds, perhaps even scrolling through menus, whereas with miCoach you just comfortably continue running. You can use any earphones, as the unit takes a universal jack, and added to that, you can plug miCoach into your MP3 player, which allows you to listen to music that cuts out automatically when you receive miCoach prompts. You can also plug it into your smart phone to use the phone’s GPS function as part of your workout.

How did you get involved in the sporting industry?
From a very early age I have been training and competing as an athlete on a national level. I spent eight years on the Australian Swim Team, competing at two Olympic Games, in Atlanta and Sydney. My introduction to business in the sporting industry comes from my days as an athlete when I used to test these types of devices.
 
Before joining adidas in September 2009, I ran my own consulting company, specialising in strategic brand marketing and sales distribution, and prior to that I worked in Polar Heart Rate Monitor distribution in Australia. At adidas I am the global marketing coach for miCoach, a small device that delivers real-time audible coaching as you exercise, via headphones or combined with your own MP3 player or smart phone. I am currently based in Germany, a very different place to my home country. The Germans were proud to tell me it is the furthest place in central Europe from a beach – not the nicest thing to tell an Australian!

What does a day in your life look like?
The last 12 months have been extraordinary because of the working demands. The European culture allows for longer lunch breaks and I take advantage of this time to do some training. The weather is obviously very different to Australia, so I try to do a lot of trail running during the winter and some cycling during the summer months. We have to practise what we preach, so it is important for us to have some exercise time during the day.

Why are you so passionate about what you do?
I know training concepts such as the miCoach work. It gives you feedback and controls intensity, which will help make you a better athlete and add to the quality of your life. We have a unique concept and yes, we need to do business, but our product has the opportunity to influence people’s lives in a positive way. Working with a global sporting power such as adidas is a unique opportunity!

Most memorable moment in your career and in sport?
It has to be the Olympic Games in Sydney! Representing your country in sport is a wonderful honour, but doing so in front of a home crowd is an amazing experience! From a business perspective, I had some wonderful experiences through the business I was managing in Australia. Managing a company at the age of 26 meant a significant amount of pressure, but the success that followed was memorable.

What does your current training look like?
My running career started as a swimmer when we used running as cross-training. Swimmers only use about a third of their body weight in the pool. Running is a great way of cross-training because the impact forces your body to cope in different ways. I started running more after the Sydney Games, when I retired.

The season determines how much I run. I am not training as much as I should because of work demands, but I try to run at least 30-45 minutes a day. I keep the sessions short and sharp, and clear my mind when running. I usually run on my own and I love to run with music, and of course, the miCoach pacer. When the weather is good I do more endurance bike rides over the weekend.

Has running influenced your career and work ethic?
Without a doubt! Sport teaches commitment and discipline. Sport has also afforded me opportunities to travel and to be exposed to different cultures. That has helped in my work environment where I am constantly working with different international companies. Sport teaches you to be social – though swimming is an individual sport, we travelled and operated as a team. That is very similar to how we operate in business; we all have our own little patch to work in, but we operate in a big corporate structure where everything adds to the success of the company.

Any memorable running races that stand out in your mind?
My father-in-law organised a trail running event in Adelaide. On the morning of the race, I cycled 130km and was late for the race. To get to the starting line we had to climb about 600m and the first three quarters of the race was uphill! We lined up and the gun went off! Needless to say, it was a painful start!

What would you say to someone who says that they don’t have the time to start running?
There is always time for exercise and you have to hold yourself up to that commitment. One can get significant results by doing small amounts of exercise often! It takes discipline and self-talk, but you need to find that level of commitment.

What is the first thing you do after a run?
I lie down and focus on my breathing. I use it as a form of meditation. Over the last couple of years I have used this is an important part of life in general.

Any advice to novices?
There is no level of fitness too low to start. Paralysis is caused by fear and many people feel intimidated walking into a store and asking advice on gear and how to start an exercise regime. We all have to start somewhere. You don’t have to strive towards finishing a marathon; it is just about doing something and keeping active.