Category: Columns

After an incredible 2016 that saw 400m superstar Wayde van Niekerk add the Olympic title and the World Record to his 2015 World Champs title, he is now looking forward to chasing more titles in 2017 as the World Champs come round again. – BY SEAN FALCONER

He may be quietly-spoken, but when Wayde van Niekerk speaks, people tend to listen. That comes with the territory when you are the reigning Olympic Champion and World Champion, and broke Michael Johnson’s 18-year-old World Record (43.18) in Rio with a scintillating 43.03! We managed to sneak a quick Q&A session with him, and asked about his plans for 2017 and trying to do even better than his stellar 2016 season.

 

MA: These days you are the ‘poster boy’ of SA athletics. How are you handling all the attention?

WvN:It’s definitely been a great journey, and I’m really just enjoying the space, the environment and the experiences I’m going through right now. It’s really been a massive blessing, and a huge motivation to keep on doing what I’m doing – and appreciating this moment that I have.

 

MA: The big news late last year was that you proposed to girlfriend Chesney Campbell…

WvN:It’s long overdue, because I’m always so busy, but I really felt I it was the right move. I’m really in a good space now, and I’m excited about it. I think it’s another great journey to go on, sharing the special moments with somebody that you love and care for, and she plays such a massive role in keeping me focused on athletics.

 

MA: Are your studies on hold due to all your success on the track?

WvN:I’m progressing, but not in the same way that a normal student would. I do what I can, and try not to force it, so that I can do well with what I have, but also not neglect my training, and so be able to reap everything that I’m going through now with track and field.

 

MA: What about after your studies? Do you plan to stay in Bloemfontein and continue training with Tannie Ans Botha?

WvN:Yes, it’s an ongoing journey. If Tannie Ans and I are still finding success and things are going our way, I don’t see any reason to change, so we’ll see what the future holds in store for us and go from there.

 

MA: Your relationship with her is really close, and that seems to help you perform better…

WvN:She is such a strong character and such a great person, and you can really learn so much from her. I mean, at the age of 75 and achieving the peak of her career… who wouldn’t find that inspirational? I am only 24, and by comparison, I still have another 50 years to reach my dreams!

 

MA: Let’s move on to Rio. Going into the final, how did you feel about running in the outside lane and not being able to see your opponents?

WvN:I really didn’t mind running in lane eight. I just thought it’s a final and I have to get the job done. So for me it was about staying focused and use that opportunity, not taking for granted the occasion and the moment I had. So whether I was in lane one or eight, I was going to go out there and give it my best – and luckily that was a World Record and Olympic Gold this time around.

 

MA: Because you were in the outside lane, it looked like you just ran the race as hard as you could, as if to say to the others catch me if you can – and even accelerated away fro them in the home straight – but did you know what was going on behind you?

WvN:I literally did not see a single person the entire race! I think there is some truth to the fact that because I was in lane eight, I just went out there and ran, and I still see it as a massive blessing in disguise, because I had been struggling with hamstring and back injuries over the last year, and I felt some pain that day as well, but because I was in lane eight, not having to chase anyone probably did play to my advantage. And it ended up being the reason why I won the Olympic gold.

 

MA: You collapsed on the track after winning the Wold Champs title in Beijing, so you couldn’t do a victory lap, but in Rio you made it round the track again. What was the difference?

WvN:In Beijing, it was really because of the mental aspect of the 400m, and of winning at that level. If you think back, I had only been doing the 400 for two to three years, and that’s really nothing… you need years to get yourself mentally strong, not just for the 400m itself, but also the feeling afterwards. That’s what I have tried to do ever since Beijing, to be able to run my best, then enjoy the moment and do that victory lap. I think in 2015 I was not mentally strong enough to take myself through that, because in the 400m you really start to feel the effects straight after the race, and that’s something I had to fight. Luckily in 2016 I got it right and could enjoy the moment.

 

MA: What did the other athletes say afterwards to you? Usain Bolt came over to congratulate you, but what about your main rivals, Kirani James and LaSawn Merritt?

WvN:There was a lot of respect shown amongst us, and I have always shown respect to the guys I have competed against, because they portray a positive image for track and field. Actually, it’s still something that I have to remind myself about, that this is my reality, because I never thought I would make it this far, so I’m really just using this opportunity, and not letting it slip, building myself as an athlete and using every single door willing to open for me.

 

MA: Last year, you ran a sub-10 for 100m, sub-20 for 200m and sub-44 for 400, becoming the first athlete ever to achieve that. The question now is, will the 400m stay your focus?

WvN:I actually love the 100 and 200 way more than the 400, but the 400 is my God-given blessing, and I’m not going to let it waste. So this year I am going to spend some more time on the 100 and 200, to work on my speed and because I love to play around in the short sprints, and I think I will compete seriously in the 200, but I will need to put the times on paper before I can get the races. But I still have work to do in the 400m, and that will remain the focus.

 

MA: That raises the question, do you think you can ‘Double’ in the 200 and 400 at the World Champs in London later this year?

WvN:That’s the plan… I have already decided I want to double up at World Champs, but for now I am just taking it one step at a time. As you have seen, I love the 100 and 200 as well as the 400, so wherever I place my focus, I will invest in it and see where it goes.

In line with International Women’s Month and with a view to empowering female Comrades runners to achieve more, the Comrades Marathon Association (CMA) has teamed up with major sponsor, Bonitas Medical Fund to host the second Bonitas Comrades Women’s Seminar in Johannesburg this Saturday, 11 March 2017 at 09h00.

This weekend’s session is the fifth and final one and will be held at the Southern Sun OR Tambo Airport in Jones Road, Kempton Park. Bookings can be made by clicking here.

Comrades Coach, Lindsey Parry and other professionals, including a sports psychologist, medical doctor and dietician will inform and empower the ladies at an interactive breakfast session regarding all things Comrades. The sessions are fun, informative and packed with expert advice, tailor-made for the woman ultra-runner. Those athletes aiming to run the Comrades Marathon on Sunday, 4 June 2017 will be provided with the technical as well as professional support to perform at their best.

CMA Marketing Coordinator, Nonkululeko Mdlalose says, “This is the second such women-specific seminar to be held in Johannesburg. It is in line with our largest provincial entry tally coming from Gauteng. Our aim is for all ladies taking part in this year’s Comrades Marathon to be adequately prepared for the challenge. At these seminars, the ladies are empowered with the technical and professional support that they require to train well and run their best Comrades race.”

A delicious breakfast as well as a delightful head and neck massage is part of the deal, all thanks to Bonitas. For details, please visit www.comrades.com.

Solicitor Manduwa, an Old Mutual runner, took first place in the 2017 edition of the Three Cranes Challenge which took place late in February this year. The Three Cranes Challenge is part of the Old Mutual Wild Series and spanned three days covering a distance of 100km. This challenge helps raise funds for the conservation efforts in the Karkloof Nature Reserve and its surrounding areas.

The challenge was won by Manduwa with an overall time of 07:53:25. Second place went to Ruan van der Merwe, who finished 18 minutes behind the winner in a time of 08:11:21 and third place was claimed by Nomore Mandivengerei, also an Old Mutual runner, timing in at 08:19:02. International runner Holly Page won the women’s race in a time of 08:28:01.

Chantel Nienaber came second in a time of 09:41:57. Tracy Zunckel completed the podium for third with her time of 10:32:53. Page was the Old Mutual Wild Series Mont-Aux-Sources Challenge winner in 2016. She is from the United Kingdom and was placed an impressive fifth overall.

Pumlani Ntuli and Ian Manchest were the two lucky winners of the Modern Athlete Three Cranes Competition. These two gentlemen won an all expenses paid entry in the recent Old Mutual Three Cranes Trail Run event and we catch up with them and find out exactly how their race went and what the experience was like as a whole.

“The Old Mutual Three Cranes Trail Run is an amazing way to experience the most scenic and pristine nature that lies just on my doorstep. This trail run took me into an exclusive natural space that brought about some soul searching in which I had to recite a few mantras to find both inner strength and peace to climb some of the steepest gradients,” said Pumlani.

“The excitement and the anticipation of what more can be seen on each run the next day is physically energising and mentally stimulating. A true wild moment for me was to sit and chat with a 65 year old game ranger from Golden Gate. Images of Mkhulu one with the terrain and nature kept playing again and again. I was even more inspired to go out and follow behind each day,” continued Pumlani.

Our second winner Ian Martincich, Ian finished the race in a total time of 14:29:39, in a well deserved 112^th position overall. “The race was a truly amazing experience and it allowed me to experience trail running in South Africa like I had never been able to do before. The scenery is magnificent and the tranquillity of being in a nature reserve, out of your car was something special,” explained Ian.

“The race definitely tops the list of races I have done in my running career so far and I’ll definitely look to return again,” continued Ian.

By participating in the Three Cranes Challenge, runners help to conserve KZN’s endangered Cranes – a flagship species for South Africa, through the incredible work of the Karkloof Conservancy. The three Cranes themselves are the Blue, Grey-Crowned and Wattled Cranes. The threat they face is incentive to protect the wetlands and grasslands they call home.

This year, the Karkloof Conservancy turns 19 years old. It is comprised of local landowners who wish to protect biodiversity within the Karkloof area. This has precipitated several community projects to protect the Karkloof, of which the conservancy protects 40 000 hectares. Projects include the Karkloof Conservancy Farm Schools Project and the Adopt a Crane Project.

Leading South African automotive manufacturer Toyota has come on board as the sponsor of the official 2017 Comrades Marathon headgear. Toyota has been a sponsor of The Ultimate Human Race for the past seven years and this year’s race cap has been designed with the Comrades runner in mind. It is manufactured from lightweight material with moisture management properties to ensure the most comfortable, cool headgear on race day – Sunday, 4 June 2017.

Comrades Marathon Association (CMA) General Manager, Chris Fisher says, “We extended an offer to Toyota to sponsor this high visibility element – the Comrades branded keepsake. We felt that for seven years now Toyota had sponsored not only the vehicles but the ‘Last Mile’ as well, so for us it was the natural extension to their sponsorship rights.”

Fisher adds, “According to the rules, the Toyota Comrades cap is the preferred (but not compulsory) branded headgear permitted on race day. With 20-thousand caps being presented to runners at either of the two registration points in Durban and Pietermaritzburg, this new look cap will definitely make a statement on race day – this year they will be white and red with the Toyota brand on the sides.”

Runners can collect their Toyota Comrades cap and New Balance Comrades race t-shirt together with their Bonitas race numbers, final race instructions, the official Comrades souvenir magazine and goodie bag at the Comrades Expo in Durban or the Pietermaritzburg registration venue between 1 and 3 June 2017, depending on which registration point they had selected on the entry form.

The 2017 Comrades Marathon will be the 47^th uo-run in Comrades history, starting at the Durban City Hall at 5h30 and ending 12 hours later at the home of the Golden Horse Casino, the Scottsville Racecourse on Sunday, 4 June 2017.

As part of its Runners First initiative, the Comrades Marathon Association (CMA) will once again host its Underprivileged Runners Project over the Comrades weekend. CMA Marketing Manager, Thami Vilakazi says, “An important aspect of the Comrades Marathon’s vision is to retain its position as South Africa’s most inclusive sporting event and this entails accommodating runners across the socio-economic spectrum and affording them an opportunity to experience the camaraderie of being part of The Ultimate Human Race.”

The CMA have decided to initiate a programme whereby runners could apply to be housed and nourished prior to and after participating in the race. This saw the start of the CMA’s Underprivileged Runners Programme which was launched over a decade ago. Through the Underprivileged Runners Programme, the CMA will once again demonstrate its spirit of humanity by providing this support to needy runners wishing to participate in the 2017 Comrades Marathon.

The Comrades Marathon Association will be providing up to 800 runners with accommodation, a comfortable mattress and blankets for a good night’s rest, ablution facilities as well substantial meals on the evenings prior to and after the race.

There is no charge to the runners for this facility; however for planning and logistical purposes, runners who benefit from this programme are asked to apply early in the year. Spaces are limited, strictly needy runners will be accommodated. Transportation will be provided for runners collecting their race packs at the Durban Exhibition Centre on Saturday, 3 June to the venue in Pietermaritzburg where they will be accommodated and served a scrumptious dinner.

On race day, runners will be provided with breakfast and then transported to the start in Durban and back to the accommodation facility after the race. After the event, the CMA will donate the blankets and mattresses to various charity organisations in Pietermaritzburg and surrounding areas.

For more information, please email Nonkululeko: [email protected]

Stephen Mokoka will compete in the first World Marathon Majors race of his career next month when he takes on a field of world class athletes at the Tokyo Marathon. The South African athlete was recently named in the elite men’s line-up on Friday for the annual contest to be held on Sunday, 26 February 2017.

The field, spearheaded by former world record holder Wilson Kipsang of Kenya includes 10 men who have run faster than Mokoka’s best over a 42km – 2:07:40, which he clocked at the Shanghai Marathon in 2015. As a former track athlete, Mokoka set the South African 10km road record of 27:38 in Manchester in 2015 and then the national 15km mark of 42:44 in Cardiff last year. He has also run under 2:11:00 every season since making his 42km debut in 2010.

This will be his maiden appearance, however, in one of the six races that form part of the prestigious World Marathon Majors campaign. Although he is up against a quality line-up, should he cause an upset, Mokoka will become only the second athlete to win the Tokyo Marathon after national record holder Gert Thys in 1999, and the first to do so since the event was relaunched to form part of the Majors series.

The women's field will be led by former Commonwealth Games 10km champion Lucy Kabuu of Kenya, the only lady in the line-up to have dipped under 2:20:00.

Patellofemoral pain is a very common condition. In fact, this pain around or under the kneecap is so common among runners, that it has earned the alternative name, Runner’s Knee. Here are the causes and treatments you should know about. – BY ERNEST COOPER, BIOMECHANIST

Runner’s Knee pain is usually felt during walking, running, squatting and stair climbing, and is often worse when walking or running downhill. Adolescents and young adults tend to be more prone to Runner’s Knee than older adults, and females are at greater risk than males. Runner’s Knee has a number of causes:

• Training overload: When starting with a running programme, or advancing a current programme, it is very important to progress gradually. A sudden increases in running distance and speed places a runner at risk of developing injuries, as the runner requires sufficient time to become accustomed to the load they experience. Novice runners, in particular, are at risk of wanting to do “too much, too soon.”

• Muscular weakness: The hip muscles, in particular the gluteal muscles, control hip motion during the single leg stance. These muscles need to be strong enough to prevent the pelvis dropping to one side and the thigh shifting inwards. Meanwhile, strong thigh muscles (quadriceps) are needed to provide support around the kneecap. People suffering from Runner’s Knee often have weak quadriceps, and strengthening programmes that focus on both the hip and thigh muscles have been shown to decrease pain and improve function.

• Running mechanics: The way we move influences the way forces are applied to different parts of the body, which can lead to certain types of injuries. Over-striding (making contact with the ground too far in front of the body) changes the impact forces that a runner experiences in such a way that it places increased load on the knee. If the pelvis drops to one side on landing, and the thigh collapses or twists inwards, this leads to a change in the alignment of the kneecap and thigh bone, which increases the pressure between bones in the knee and is one of the mechanical features of Runner’s Knee.

So, in addition to strengthening the muscles around the hip and knee, it may be necessary to analyse your running mechanics and then make changes to running technique as part of the treatment for Runner’s Knee. Excessive pronation (where the foot rolls inwards) can also contribute to knee pain. The knee is therefore often the victim of what happens above (at the hip) or below (at the foot).

Since Runner’s Knee may be experienced due to several causes, and each cause is treated in a different manner, every athlete should be managed as an individual. For this reason it is imperative that runners seek the assistance of a qualified professional in order to identify the root of the problem and prescribe the appropriate course of action.

About the Author
Ernest is a biomechanical, video, and running gait analyst at the High Performance Centre (HPC) of the University of Pretoria.

As aspirant Comrades runners prepare themselves for peak performance in this year’s up-run, the Comrades Marathon Association has announced the official distance of the 2017 Comrades Marathon as well as marginal changes to the route.

Comrades Marathon Association (CMA) Race Director, Rowyn James says, “The officially measured and certified distance is 86.73km. With regards to the route changes, we will return to the original up-run course through Pinetown without any detours and follow the traditional route from the start outside the Durban City Hall all the way to Pietermaritzburg, except for the last 7km or so.”

James continues, “Just after the top of Polly Shortts, a revised route will be followed to the new finish venue of Scottsville Racecourse. The route is similar to the one of the 1998 and 2000 Comrades Marathons, with a few minor tweaks here and there.”

The 2017 Comrades up-run will be slightly shorter than the two most recent up-run routes. The 2013 route was 86.86km long while the 2015 route measured 87.72km. In line with the Safety at Sports and Recreational Events Act 2010, James also confirmed that the Scottsville Racecourse would serve as the finish venue for this year’s race.

James says, “Aligning with the requirements of the Events Act necessitated the move to the racecourse. The landmark location served as the finish venue of both the 1998 and 2000 editions of the Comrades Marathon.”

James says, “We are working closely with the owners of the Scottsville Racecourse Gold Circle, to ensure that the facilities and other arrangements are in keeping with Comrades Marathon standards and to meet the needs of both our runners and spectators on race day.”

It all goes down on Sunday, 4 June 2017. For entries and information visit www.comrades.com or www.championchip.co.za.

The saying goes, “Remember that a 12-minute mile is just as far as a six-minute mile.” Well, over the past couple of months I have developed new respect for this quote. – BY RENÉ KALMER

Four months post my hip surgery, my orthopaedic surgeon finally gave me the green light to start training again. This time, I actually cried happy tears in the corridors of Fourways Life Hospital. The circle was finally complete after a very frustrating 18 months of battling with a mystery hip injury. I was overwhelmed with joy, but at the same time terrified to take the first step of my comeback! What if my hip was still sore? Where do you begin after a five-month layoff?

It took me four days to call my coach to share the good news, and I made peace with the fact that I was once again a beginner runner, starting off with 1min jog/1min walk intervals. Then I was upgraded to 4min jog/1min walk intervals. I was over the moon when I started to hit 4:30min/km pace in my intervals. I haven’t seen Mr 4min (forget about the seconds…) for a really long time on my Garmin watch!

Taking Baby Steps
After four weeks of slowly getting back into running, I was finally allowed to do a 20min non-stop run. Normally, 20 minutes is just part of my warm-up routine, so this was quite an adjustment. Added to that, the first 20min run was scheduled on my birthday and I was all pumped, but my excitement only lasted a few steps. I was 20 weeks pregnant at that time and baby just would not allow mommy to have a comfortable run. I barely dipped under a frustrating 7min/km! A few days later I met hubby, Andre, after work for another shuffle, but after 2km I was begging him to rather walk the rest of the way. Andre could not believe that he would ever hear those words come from my mouth. I now have new respect for beginner runners and finally understand why they sometimes don’t enjoy running as much as I always have: It is hard to run when you are a bit overweight, your joints are hurting, and you find it difficult to breathe.

Thankfully, some runs are definitely more pleasant than others. I enjoyed my first parkrun at Delta Park five months after my surgery. I look back to where I was five months ago, stuck to a Game Ready Ice Machine for two weeks and being on crutches for five weeks. Still, as a former Delta parkrun record holder, it was quite tough to be one of the backmarkers huffing and puffing up the hill – I didn’t even count how many dogs were in front of me, and Andre is enjoying every moment of this pregnancy-joint-comeback attempt, as he says he can finally keep up with me on a run now – but I have learnt to celebrate the small victories on my road to recovery, and to be grateful for mobility again.

Facing a New Reality
Most importantly, I have made peace with the fact that I won’t be able to be one of those mommy’s to be that runs right until they are about to give birth. That’s why I’m really grateful to Uday Raniga for helping me out with an Elliptigo. Basically it is a cross between a bicycle and an elliptical gym machine, designed to simulate the movement of running without the impact on your knees and hips. I truly believe in the benefits of staying active throughout my pregnancy, even if it is just to keep a positive state of mind. The Elliptigo allows me to get my heart rate up without impact on my joints, and the opportunity to train outside instead of stuck inside a gym.

I have also figured out that morning runs are more comfortable. Maybe it is just my imagination – or wishful thinking about the future – but I think my baby enjoys sleeping in as much as her daddy. And even though the ‘Watermelon Lady’ is attracting a lot of attention when training, I’m planning to keep going as long as my body allows it.

Thanks to major sponsor Bonitas, the Comrades Marathon Association will be hosting the Bonitas Comrades Women’s Seminars across the country in a bid to empower female runners to conquer The Ultimate Human Race come Sunday, 4 June 2017.

The Bonitas Women’s Seminars will be hosted between February and March in Pretoria, Cape Town, Durban and Johannesburg, as per the dates and venues below. Thesewomen-specific interactive sessions will be packed with all the resources and advice necessary to help steer them in the right direction when preparing for The Ultimate Human Race.

A panel of experts in various fields will be available to discuss significant topics targeted at women who will be running this year’s up-run or who plan to participate in the Comrades Marathon in the future. CMA Marketing Coordinator, Nonkululeko Mdlalose says, “We encourage the attendants to engage in the discussions so that they can get the best out of the seminar. The idea is that these women are empowered with necessary information.”

A delicious breakfast buffet is part of the deal. Early booking is recommended as these sessions are limited to either 100 or 120 people per seminar, depending on the venue.

For bookings, please follow this link: https://secure.onreg.com/onreg2/front/step1.php?id=3410

SAT 04 FEB 2017

PRETORIA SOUTHERN SUN PRETORIA (CULLINAN A) CNR. PRETORIUS & STEVE BIKO STREET, ARCADIA, PRETORIA 25°44'43.36'' S | 28°12'13.86'' E

SAT 18 FEB 2017 CAPE TOWN GARDEN COURT NELSON MANDELA BOULEVARD (LILLIEBLOEM) CNR. MELBOURNE & CORONATION ROADS, WALMER ESTATE, WOODSTOCK, CAPE TOWN 33°56'5.88'' S | 18°26'54.56'' E

SAT 25 FEB 2017 JOHANNESBURG SOUTHERN SUN MONTECASINO (VERONA 2 &3) MONTECASINO BOULEVARD, MONTECASINO ENTERTAINMENT COMPLEX, FOURWAYS, JOHANNESBURG 26°1'24.46'' S | 28°0'56.68'' E

SAT 04 MAR 2017 DURBAN SOUTHERN SUN ELANGENI HOTEL DURBAN (TUGELA ROOM) 63 SNELL PARADE DURBAN 29°50'43.58'' S | 31°2'5.96'' E

SAT 11 MAR 2017 JOHANNESBURG SOUTHERN SUN OR TAMBO AIRPORT (ILANGA) AIPORT GOUNDS, JONES ROAD, O.R. TAMBO INTERNATIONAL AIRPORT
KEMPTON PARK 26°8'4.78'' S | 28°13'35.69'' E

For more information, please contact [email protected]