Category: Features

So far 2018 has been an incredible year for Salome Cooper, from winning the Om Die Dam 50km in March, to her best ever run at Comrades, and then leading the SA women’s team to a silver medal at the World 100km Championships in Croatia, while also bringing home an individual top ten position. – BY MANFRED SEIDLER

In spite of being tired from a long flight back to SA, coming just a day after running the World 100km Championships in Sveti Martin, you could not keep the smile off the face of Salome Cooper when she arrived back in SA on Monday 10 September. The day before she had finished seventh in the women’s field and led team mates Deanne Horn, Fikile Mbethuma and Lisa Collet to a team silver, to go with Bongmusa Mthembu taking third overall in the men’s race, while also leading the men’s team to a silver medal. “I really did not expect such a good 2018, but it has been incredible,” enthused Salome after touching down at OR Tambo International Airport, but that hardly does her great year justice.

It was clear Salome’s running was going well when she unexpectedly won the Om Die Dam Ultra Marathon at Hartbeespoort in March, beating a solid field in the process. “That came as a complete surprise for me. There were some strong women racing, but I felt I had more in the tank if I needed it.” She covered the 50km in 3:39:48, finishing some 11 minutes ahead of second-placed Cobie Smith. Her next big race, another 50km at the Loskop Ultra in April, saw her place fourth overall. “Loskop was really just a hard training run for me, so finishing fourth behind Charne (Bosman), Ann (Ashworth) and Jennifer (Koech) was really a good place to be.”

These were already impressive performances by the single mother of a 14-year-old son from Boksburg, given that she works full-time as a sales rep. That means her day starts with a run in the early morning, then a full day on the road before doing her main training in the evening, sometimes only finishing around 8:30pm, but more success was to follow at the Comrades Marathon in June. Salome came home in 6:53:18, finishing 11th, a mere minute behind Yolande Maclean, and thus just missing the last gold medal, but she was still happy with her performance. “Sure, the gold would have been nice, but it was my best time ever, and over 90km, not 89km, so I really am very happy with that run.”

Unexpected Call-up
After that, Salome was ready to put her feet up for a bit, but then came the request to be part of the South African team for the World Champs. “That came out of the blue. It is a huge privilege to run for your country and I was at the World 100km Championships in 2011, where the team won bronze and Lindsay van Aswegen ran an individual bronze. But that was seven years ago. The world of ultra-running has changed and whatever experience I had picked up then wasn’t really going to be of much help to me. And there was not much time to get ready. But how could I say no? It is such an honour.”

Neither Salome nor any of the other women who went to Croatia were expecting to be racing at a World Championship event a mere two months after the Comrades Marathon, so all their preparation was geared towards the 90km Down Run on 10 June. “All indications were that I was in good shape and that I would have a good Comrades, but at no stage did the World 100km Championships ever enter into the equation. Being selected was a big surprise for me, and then I found the all-important preparation was tough. All the other ladies I usually train with were in rest phase, so I had to do those dreadful long runs on my own. Imagine running the equivalent of a Two Oceans Marathon on your own at under 5min/km. That was incredibly hard.”

When the team left SA on Tuesday 4 September, Salome found herself sitting at the top table during the press conference that saw the team off, and as Team Captain she was expected to say a few words. Despite the evident emotion and maybe a hint of stage fright, there was no mistaking her confidence in both the team and in herself. “We have a strong team. Everyone has prepared really well, Athletics South Africa has been very supportive, so we should be able to give a good performance.” Asked about her own expectations, she said she was hoping for a 7:30 finish.

Counting the Laps
In Croatia, the four South African women ran together as a team for the first 60km and were lying 16th, 17th, 18th and 19th,but then Salome surged as she began to reel in several women who had gone out too hard. She gradually moved up the field to 12th, then 10th and finally into seventh, crossing the line in 7:51:13.“We decided to run as a team and it paid off, but Deanne unfortunately became ill during the run, so who knows how well we could have done had that not happened. We knew a few of the ladies from Comrades, so when I started to catch them it really gave me a huge boost. But it was hard. The route was laps of 7.5km and we went past our hotel every time. Do you know how hard it was not to just go to my room, especially because it is a hotel with a hot spring!” she says with a chuckle.

“I did not expect to finish so well, which makes this a big achievement for me. In hindsight, I think I spent maybe a little too long at the two water stations, but the route was also not flat as we originally thought, so I think that is where I lost time. What was really good was that as we were doing laps, the men’s team would go past us and that lifted our spirits. It also gave us a chance to cheer them on and when Bongs was struggling, I could lift him with some encouragement.” (Bongmusa said that Salome’s words of encouragement made a big difference, as he was really struggling with stomach cramps in the last 10km.)

No Regrets
Ironically, after such a successful year, Salome says she has one small lingering regret. She only started running seriously later in life, and like so many others went straight for the Comrades, a race she has now run 17 times, with three gold medals to her credit, but she openly admits that if she had focused more on the shorter events prior to going into Comrades, she may well have done better. “Yes, I think I could have gone faster, but I can’t change it now. My running is going really well, so I am not going to beat myself up over it. At the beginning of 2018, I could not have imagined such an incredible running year, but doing well at Comrades and then the World 100km – which was really a bonus – has made all the toil and early mornings and stress so worth it. There is nothing I would change if I had to do it all over again.”

IMAGES: Lindsey Parry & courtesy CMA, IRunFar.com, Salome Cooper

You reach the water station in your race, thirsty and looking for a mouthful of cold water to refresh yourself, and that sachet feels so cool in your hand. Bringing it up to your mouth, you carefully hold the sachet firmly while trying not to squeeze too tight, and then you bite the corner off. Quickly spitting the little plastic corner out, you take a long, cold drink, and feeling refreshed, you toss the now empty sachet in the Garbie dustbin and on you race. You’ve done your bit to #runclean…

STOP!

Ever wondered what happens to all those little plastic corners of sachets that thousands of runners spit out on to the road during races all over South Africa? Well, for one thing, they seldom get picked up by the clean-up crew once all the runners have passed by, because they’re just too small. Most of the time the clean-up crew doesn’t even see them.

BUT ANIMALS SEE THEM…

Most of those little corners get blown in to the bushes or grass beside the road, where birds and mammals all too often swallow them after mistaking them for something small to eat. In coastal areas particularly, these corners very quickly end up in stormwater drains or rivers and thus flow out to sea with the next rainstorm, where they too are mistaken for food. To a turtle, that small bit of plastic actually looks like a tasty little jellyfish treat. But instead of nourishment, all the turtle gets is a stomach full of plastic that it can’t process or expel, which clogs its system, and eventually the animal dies a very slow, painful death. Fish are also ingesting this plastic. The same fish we have on our post-race celebration sushi platter! So it is impacting on our health, too.

So next time you race, don’t just throw your empty sachet in the dustbin, make sure that even the smallest plastic bits don’t end up in the environment. Because taking an extra second or two to dispose of your waste responsibly could save a turtle, an ostrich, a dolphin or an albatross from a painful death someday. Sounds dramatic, we know, but sadly, it is happening – with so much of the single-use plastic we use and discard every day, not just our sachets.

Modern Athlete’s #runclean Campaign is part of a growing effort to stop runners littering during races, as this contributes to still more plastic waste ending up in our ecosystem. Think before you throw – #runclean!

IMAGES: Karoline Hanks & courtesy Two Oceans Marathon

Out of the Box – By Norrie Williamson

Proprioception is the awareness of joint and limb positions, and hence impacts on your ability to balance and your agility, and of course, your running speed and efficiency.

In running, the shorter the time your foot is on the ground, the higher the number of steps (cadence) you can take in a minute, and the more power/drive you can use to move your body forwards (by driving backwards with your legs). Poor proprioception means a longer time of foot-strike and more lateral forces to ensure balance, which is energy used (lost) in the incorrect direction. Shorter landings and low impact not only tend to bring higher running speed, but also reduced injury. Most experienced runners will have a contact time below 300 milliseconds, but many elites get under 200ms, with low-impact load transfer.

It is clear that a good level of proprioception minimises wasted energy in trying to balance and stabilise the landing foot, and hence allows more strides in a forward direction per minute. Also, improved contact balance obviously reduces the risk of falling. So, the logical question is, how can you improve your proprioception? Well, there are two conditions to consider: Static and dynamic.

Static, in my opinion, is the starting point. If you can’t balance, or have poor proprioception, in the static format, it’s unlikely you will be able to capture your best in the dynamic. To put that another way, if you can improve your static, you have a good chance of improving your dynamic. Therefore, doing a simple static exercise such as the ‘superman,’ where you go down on all fours, with your back straight, then raise one arm and the opposite leg off the ground, is a good starting point. Keep your back straight, the core tight, and leg and arm straight. Hold this for five seconds at first, then do the opposing side, and with practice build up to 20 seconds per side, and then try doing it with your eyes closed.

Even standing on one leg with the other knee-raised to 90 degree (static march) is a good test, and once mastered, becomes more challenging with your eyes closed. Again, commence with five seconds and build to 20 seconds in each case.

NEXT LEVEL
The one leg stand is usually easily and quickly mastered by most people, but you can take it to another level by using a foam balance pad. Normally these pads come in a size wide enough to cater for two feet, but Stellenbosch-based company B4play also offers a smaller single-foot version that is ideal for the traveller. (You’ll find them at www.b-4play.co.za.)

Everyone thinks it’s easy to stand on both feet on a balance pad, but try standing on one and throwing and catching a ball or small weight to and from a partner, and you immediately get the initial feel of imbalance, and the need for your ankles to gain stability. This comes from the neural system and small muscles and soft tissue. However, soon you will graduate to doing this on one leg, and then to wider and more erratic catch and throw movements. Further progression can include single leg squat movements to pick items from the ground. Doing all of these exercises without and then with the balance pad is a great measure of your progress and achievement.

Using two well-spaced pads is another way of improving your balance, and it can be made more running-like by downloading the ‘metrotimer’ from your app store. Starting with solid floor, run on the spot at around 80 beats per minute on the timer, landing on your forefoot, then progressing to 90 beats per minute, which will increase your cadence. Now try landing on the balance pads and build to the same cadence. This will decrease your ground contact time, increase your speed, and improve your proprioception for the running.

Now take it outside onto a 20 to 30-metre run, focusing on running tall, with lowest chest rib high, knees punching forward, leaning slightly forward and driving backward with the foot, and fast short strides, and soon you will have quick, light foot contact and be both more balanced and running faster.

About the Author
Norrie has represented Scotland, Great Britain and South Africa in ultra-distance running and triathlon, and he is an IAAF-accredited coach and course measurer. You can read more from him at www.coachnorrie.co.za.

IMAGE: Fotolia

Now that winter has come to an end and summer is approaching, it’s not just our clothing layers we need to shed as the days get warmer, we also need to shed our excess winter weight. – BY ESMÉ MARÉ, REGISTERED DIETICIAN

We gain or lose weight when energy intake and expenditure are out of balance. For example, when we consume a small amount of food and expend a high amount of energy, such as with running, we will promote weight-loss. When we consume a large amount of food and expend a small amount of energy, such as when we stay warm indoors, then we will promote weight-gain. Here are some tips on how to lose the weight you gained during winter, and how to keep it off whilst benefiting your running.

1. Set realistic goals: Slower changes are much more effective in maintaining weight-loss over a longer period of time. This will also preserve your lean muscle mass needed for running. Remember, it takes time to adopt new eating habits. Aim for a weight loss of 0.5 to 1kg per week.
2. Never go shopping hungry: It’s easier to stick to a plan when you only have healthy food and drinks in your house.
3. Don’t starve yourself: Eat small, frequent meals every two to three hours to avoid feelings of food deprivation and to keep your metabolism going, and this will also ensure sustained energy levels. Starving yourself will slow down your metabolism and you will find it difficult to run on low energy levels.
4. Have breakfast: Within an hour of waking up, eat a healthy breakfast to jumpstart your metabolism and promote weight-loss.
5. Plan your meals: Eat your meals and snacks at set times, and don’t eat while studying, working, driving or watching television. Don’t eat out of packets or take food straight from the fridge, rather dish up food onto a plate and eat with utensils. This will help you to keep track of how much you are eating and when you are feeling full.
6. Use smaller dishes: Eat your meals out of smaller dishes so they appear larger and you will eat less. Similarly, use a slender glass for all drinks except water.
7. Chew your food slowly: Aim to take at least 20 minutes to complete a full meal and stop immediately when you start feeling full.
8. Go for colour: To ensure that a variety of nutrients needed for a healthy body are consumed, half of your plate should be colourful vegetables or salad.
9. Choose quality carbohydrates: Brown basmati rice, sweet potato, baby potatoes, quinoa, whole-wheat pasta, etc, should fill a quarter of your plate.
10. Choose quality protein: Lean pork, beef, ostrich, chicken, legumes or fish should fill another quarter of your plate.
11. Prepare meals: Avoid purchasing high-fat, high-sugar foods by preparing healthy meals and snacks in advance.
12. Cook with as little fat as possible: Remove excess skin and fat off meat and chicken before cooking.
13. Drink six to eight glasses of water daily: If you struggle, try drinking a glass of water before each meal and snack.
14. Reward yourself: When you do well with your nutritional programme, get a massage or buy yourself new clothes.

IMAGE: Fotolia

When it comes to setting goals, most runners aim for a specific race, time or medal, but Karoline Hanks has a different goal, to convince runners to think about their use of single-use plastic sachets in road races. Karoline and her team have been trying to rather develop a sachet-free hydration system, so that more single-use plastic doesn’t end up in the wetlands, rivers and oceans. – BY SEAN FALCONER

It all started in April 2013 when Karoline went for a run on Chapman’s Peak a few days after the Old Mutual Two Oceans Marathon. “It was a very windy race that year and when I looked down on the verges next to the road, I just saw a whole lot of plastic sachets, so I went down and started cleaning up, but soon realised I had a bigger job on my hands. I went home, got some bags and filled up three and a half bags of sachets, plastic bottles and polystyrene peaks. It was all still there three days after the clean-up crew had been through, and that made me really angry.”

“When I got home I did a bit of research and realised it was just part of a much bigger problem, because road races happen all over the place, and this pollution happens every weekend! So I wrote an article that night, still filled with all that rage, and it was published verbatim in the Cape Times. The very day the article was published, I received a call from the then Two Oceans race director, who asked if they could talk to me, and I went into that meeting with a couple of the bags of rubbish I had collected. Halfway through the discussion, I put the bags on the table and told them that it was unacceptable.”

CAUSE FOR CONCERN
Having grown up with parents who worked in conservation, Karoline has always been passionate about the environment, both in her work in the media and now through her business, SUPA (Single Use Plastic Alternatives), producing home-made environmentally-friendly products. That’s why she has worked tirelessly since 2013 to try get the running community to change its littering ways, but she concedes that her efforts initially focused unfairly just on the Two Oceans, notably receiving wide coverage when she shared pics on social media of the race waste she cleared from the route after the clean-up crews were supposed to have cleared it away.

“I know I have taken a few digs at Two Oceans over the years, and I realise down the line it was perhaps a bit disingenuous of me, that it would have been better to get into positive dialogue with them, but thankfully the relationship has improved a lot since 2017, leading to regular meetings and real efforts to clean up the race. Those meetings in turn led to an amazing workshop at the Sport Science Institute, with Western Province Athletics, Two Oceans, running clubs, journo’s and sports scientists involved. There’s also been a huge increase in awareness, thanks to campaigns such as Modern Athlete’s #runclean, and turning sachets into desks through the #GoGreen campaign.”

CARRYING SOLUTION
Karoline believes the best option is to get rid of sachets completely. The #icarrymyown campaign calls on runners to carry their own water in hydration packs or hand-held bottles. “I started carrying my own water in 2014, with a pic of a turtle swallowing a plastic bag pinned to my hydration pack. Unbelievably, one runner actually said to me, ‘What a pretty picture!’ It’s a slow process to convince runners to change, but I think it has received a positive response, and I want to highlight the efforts of my co-campaigner Kim Walker, who also came up with the campaign byline and logo.”

One of the big success stories of the campaign has been the introduction of refill stations in several races in the Cape, where runners carrying their own hydration containers can refill mid-race. “These amazing hydration stations were built by Richard Sutton, and they’re basically a framework of tanks, pipes and taps that he rolled out at his own races, the Milkwood and Chappies Challenge half marathons. He’s the first race organiser to say no sachets in his races, and it’s been phenomenally successful,” says Karoline.

So far this year the refill stations have been used at the Red Hill and Peninsula Marathons, the Safari Half Marathon and Two Oceans itself, with runners told via social media where they can stop for a quick, easy refill thanks to the imported high-pressure taps Richard has used. “I ran some of those races, and if anything, I actually saved time by stopping to refill while avoiding the jams at all the sachet stations. It also felt good to say no thanks to all that plastic!” says Karoline. “Now more race organisers are approaching us to ask for the refill stations at their races, and that’s great news, because it’s important that we reduce the demand for single-use plastic in the road running space. It’s a simple hydration issue for runners, but the impact is that this stuff ends up leaking into our natural ecosystem, is ingested by wildlife and is ultimately entering the food chain – which has massive health implications for all of us.”

IMAGES: Courtesy Karoline Hanks

With camera in hand, Hassiem Fisher loves exploring the trails around Cape Town and revelling in the joy that running gives him, but it wasn’t so long ago that he was not able to run at all. – BY PJ MOSES

Hassiem loved his running when he was growing up. As in, really loved it. “I would easily run from our house in the Athlone area to Cape Town just for the fun of it,” he says, followed by one of his trademark beaming smiles. But then the twinkle in his eye disappears momentarily as he recounts how severe asthma brought his running to an end just two years after he finished school. “My running days seemed to be over and it depressed me,” he admits.

As the years went by, the former high school track star had to be content with rather playing golf when he wasn’t throwing himself into his work. “I became a bit of a workaholic, but that love of running was always there. My kids laughed at me in later years when I would hoot at runners in the road and cheer them on. I just missed being one of those people.” Then the twinkle returns to his eye as he tells how years later, he replaced his regular asthma medicine and suddenly found that he was able to run again. “I was so happy to be running again that I used to take turns on all the treadmills at my gym, because you could only run on each one for twenty minutes at a time!”

In August 2014 he joined the Itheko AC running club, and with guidance from senior members like Farouk Meyer and Nezaam Mohammed, he threw himself back into the world of running with renewed gusto. “By the end of 2015 I was determined to qualify for the Two Oceans and Comrades, which I did at the Winelands Marathon, after failing at the Cape Town Marathon. I was very fortunate that my wife Zubeida was very supportive and would accompany me to races and to training runs. Without her help I would not have been able to chase my running dreams. I also decided to run Oceans and Comrades in memory of my parents, because it was my Dad who told me that I could do these races one day when we watched it on the telly.”

A WHOLE NEW WORLD
With the two legendary ultras in the bag, Hassiem shifted his focus to trail after clubmates Ashraf and Roldah Orrie introduced him to off-road racing. “I grew up looking at that big mountain from the Cape Flats, and it was always a strange and almost scary place, but after giving trail a go at the Spur series, I didn’t hesitate to explore more.” That saw him turn 2017 into the year of ticking off one trail running bucket list item after another, including the three-day AfricanX Trailrun, the 50km Three Peaks Challenge, and the Ultra Trail Cape Town 65km. This year he has already added a second AfricanX medal, and one from the Bastille race in Franschhoek, and in August he ran more than half of the gruelling 80km PufFer while seconding his friend Ashraf Mallick.

He has also become quite adept at capturing all his adventures and sharing the pics on social media. “When I was competing back in high school, there were no photographers to capture my triumphs, and I want to be the one now who does that for me, and for many others who share this joy of running with me. I find that social media is the perfect platform for sharing your running passion. It gives you the opportunity to show people that there is more to life than sitting on a couch, plus I get a chance to highlight the beauty of Cape Town.”

A REASON TO RUN
A deeply spiritual man, Hassiem tries to give back as much as he can to worthy causes and uses his running as a way to raise awareness and much-needed funds for charity initiatives like the Muscular Dystrophy Foundation. Recently he also signed on as a Running4Pads ambassador, to help supply sanitary pads to underprivileged schoolgirls. “As a family man, it is important to get involved in issues that affect society, and not just focus on your own life. Our ability to run and our health is bestowed on us by the grace of the Creator, so using these blessings to do some good is the least I can do.”

He also says that the running community has become a big part of his life and he loves being surrounded by so many people who add value to it. “We all have a reason why we started running, but for many other people it is easier to make an excuse and not even try. My advice is to go and join a club or a training group today, and overcome that fear of change, because running will take you to a happy place, and make you a more balanced person capable of doing amazing things. My belief is that you must live for today, because ‘Yesterday is history and tomorrow is somebody else’s worry.’

IMAGES: Hassiem Fisher

They may still be young, but Nix, Rylee and Tao Challenor are definitely following in the footsteps of their running mom, Jenna Challenor. – BY SEAN FALCONER

When 11-year-old Rylee Challenor hit the track at the Totalsports Women’s Race 5km in Durban in July, the commentator couldn’t refrain from announcing, “Here comes our winner, and she isn’t even as tall as the fencing!” She crossed the line in a scintillating 20:40, watched all the way by her proud mom, Jenna, who won the 10km race here in 2013, and since then has run for SA in the World Half Marathon Champs as well as finished runner-up in the 2017 Old Mutual Two Oceans Marathon. Taking it all in her stride, Rylee says she just focused on having fun in only her third ever 5km race.

“Before I ran, my mom told me it’s an adults race, so just go have fun. I had never run a big road race before, so I was very nervous. When I started I was running with my sister Nicky until she saw one of the girls who races me at cross country. She encouraged me to leave her and go race, and as I did she shouted, “Go, Rylee, go,” and I felt so happy to have my big sister there for me. I was in second place behind an under-15 girl until 4km, where I saw my mom and dad, and then went into first place. When I finished I had my first interview while my mom jumped over the fence to hug me.”

When 13-year-old Nicky came in a few minutes later, Rylee was waiting on the line, which her older sister really appreciated: “It made me feel so happy and so proud of Rylee’s achievement. I loved it when she hugged me as I finished the race.” Meanwhile, Jenna says she and husband Brett were surprised to see Rylee win. “We don’t let her run this distance often, so she really shocked us, but it’s back to cross country and track for her now. I believe that at their age less is more.”

TALENTED TRIO
The three Challenor girls have clearly inherited some serious sporting genes from their parents, both of whom are active runners as well as being former lifesaving internationals. Nicky has provincial colours in biathle, medalled at SA Lifesaving Champs, and is excelling at swimming, hockey, water polo and cross country. Rylee has won most of her cross country races over the last three years, also won the Long Run event at SA Lifesaving Champs, and was selected to represent SA in the USA at the Biathle World Champs.

Although just six, Tao is already showing signs of sporting talent, says Jenna. “Earlier this year, when the older girls were getting their gear ready for a Mudman triathlon, she asked to do the Mudskipper race. Brett lined up with her amongst all the other parents, only to be told, ‘I’m good, Dad, you can wait over there.’ I expected her to come tootling in last, so almost fell over when she finished the bike leg in second behind a boy and proceeded to charge past him into first place!”

FULL SPORTING CALENDAR
Nix and Rylee both finished second in their age groups at their recent district cross country champs, thus qualifying for the KZN provincial champs in Newcastle in early September, which Nix is particularly happy about. “I was determined to make the district team this year, so that I could go with Rylee to the KZN champs – and it’s on my 14th birthday, too!” This will also make it easy for Brett and Jenna to support both girls, but that is not always possible, as was the case in July. “It hadn’t happened before, but I suspect it may happen more now,” says Jenna.

“Rylee had a sports day in Durban and Nix had district cross country champs in Pietermaritzburg on the same day, so I asked the girls who they wanted to come to their races. Nix said she didn’t mind, and Rylee suggested we both go watch Nix, as we had watched her race a few days before. I just couldn’t leave her with no-one at her sports day, so we decided Brett would go watch Nix, seeing that he works in Pinetown, and I would watch Rylee. He was given strict instructions to film and photograph her race, which he sent to me straight away, and I did the same for Rylee’s race, so it worked out fine in the end.”

Looking ahead, Nix says she just loves running for fun, but Rylee has already decided that she would like to become a pro athlete. “One of my dreams is to run for South Africa, like my mom. She really inspires me and makes me want to run more.” Meanwhile, Jenna has just started running again after a tibial stress fracture injury and says she can’t wait to get back to full training. “This injury has made me realise how much I love running, and that’s why my heart bursts with pride at my girls, not just because they are doing so well, but more because of how much they love running. I really believe that at their age it’s all about fun.”

IMAGES: Graham TopPhoto & Jenna Challenor

When I first started out in the workforce many years ago, I got the worst advice ever. I was told that you don’t need to work hard if you can work smart. In other words, find the easiest way to do things. For years I heard that sentiment repeated by various people, but I never really bought into the concept… I just wasn’t brave enough to say what I really thought, because I feared being the one outlier who didn’t fit with the narrative.

Many of the people I meet today, even in the running world, still dish out this pearl of societal wisdom, but they don’t realise that they are just perpetuating the common lie. I’ve seen through the veil, and I’ve decided to call time on this notion. I don’t know which fool first started this idea, but I believe that hard work does indeed pay handsome dividends. I am not saying you should not be smart about how you work, take note, I am saying do not be lazy.

We’ve become lazy in the way we go about things. I see it in people’s everyday lives – and in the way they approach their training – always looking for the most comfortable and convenient solution to their problems. They want a quick fix for this and a pill for that, but they do not want to sweat for it… unless it is in a nice sauna at a luxurious spa, with a masseuse waiting to help relieve them of the knots of daily stress in their bodies. Don’t get me wrong, there is nothing wrong with spoiling yourself occasionally, but you must admit that we have become soft.

I should have listened to my grandmother instead, because to her generation nothing worthwhile ever came easy. If you wanted something, you needed to put in the hard work to attain it. No shortcuts in their book, the long road was where it was at. You used pain and suffering as your teachers, and learnt from making mistakes, not by avoiding them. So, you want a good mantra? Climb the mountain to appreciate the view, don’t take the cable car unless you absolutely need to.

About the Author: PJ Moses is a former Cape Flats gangster who took up running, and writing about it, when he turned his back on that dangerous lifestyle in order to set a better example for his two young sons.

IMAGES: Courtesy Carbineers WP

With a possible win in the 2018 Spar Women’s Challenge Series Grand Prix on the horizon, Glenrose Xaba has been putting her incredible form of 2018 to good use! – BY MANFRED SEIDLER

While being naturally quiet and often times appearing shy, there is steel in the diminutive figure of Glenrose Xaba, and her racing results in 2018 are evidence of that. On the road, she finished second in the first three Spar Women’s Challenge 10km races in Cape Town, PE and Durban, then won the fourth leg in Pretoria, catapulting her to the top of the leaderboard, with two races remaining. She also won the Totalsports Women’s 10km Durban, and placed second in the Totalsports Women’s 10km Johannesburg.

Unfortunately, she was disqualified along with four other athletes in the Pietermaritzburg leg of the Spar series in August after they mistakenly followed the lead car instead of the lead bicycle around a section where the car could not go, and thus ran the wrong, short course. This has thrown the Grand Prix competition wide open with one race to go in Johannesburg in October, so there will be everything to race for then. Meanwhile, Glenrose is quietly pursuing her goal of dominating the 10km on the road.

“I am only 23 and will not attempt a half marathon until I am 27. I may do the occasional 15km, but my focus is cross country and the 10km,” she says. “I will do the occasional track event, but there are not really many track races I can run. So the goal for this year is winning the Spar Grand Prix Series, and I want to break my PB of 33:21 at the FNB Durban 10km CITYSURFRUN in October. Hopefully there I can get under 33 minutes.”

TALENT SPOTTED
Glenrose has been bubbling just under the proverbial surface for the last few years, and considers 2018 her big breakthrough. “This year has been good. I have been able to run so well because of my foundation of 2017, where I was able to do a good base after coming off an injury. Also joining Michael Seme’s training group in 2016 made a big difference.”

She met Michael while competing in Mpumalanga. “He convinced me to come to Pretoria and join his group after finishing matric in 2015. He said I had potential and would like to coach me, so I moved. I trained with guys most of the time, which made a big difference, and I am now the only woman in the group, which is led by Lesego (Stephen Mokoka). Michael left us in November 2017 to take up a contract in KZN, but he still sends us our programme, and Violet (Raseboya – the wife of Caster Semenya) helps with overseeing the training sessions for me.”

BREAKTHROUGH BEGINS
In February this year, Glenrose really made the middle distance community in South Africa sit up and take notice when she clocked an astonishing 32:59.05 in the 10,000m at the Athletics Gauteng North Championships. She covered the 25 laps at an average pace of 79sec/lap, or 3:30/km, for the further-fastest time by a South African woman – only Elana Meyer (SA Record 30:52.51), Colleen De Reuck (31:56.00) and Dominique Scott (31:51.47) have ever gone faster.

While this performance was run in a mixed race featuring both men and women, this should not detract from the performance itself, but Glenrose herself says she had not expected to break 33 minutes on the track so soon. “I knew I was in shape after some of my time trials, but I didn’t expect such a good time.” The following day, she time-trialed to a win in the 5000m as well, clocking 16:39.44, a mere four seconds off her PB of 16:35.36.

Meanwhile, she was also continuing to do well in cross country. “I did not compete at the SA Track Champs as I was in Algeria competing at the Africa Cross Country Championships. It did not go as well there as I had hoped, though, as I didn’t have the correct shoes.” She finished 20th and second South African, but that may have just been a blip on the radar for her, because she clearly has an affinity for the off road discipline. She won the SA Junior title in 2011 and two years later the SA Senior title. In 2014 Glenrose had to settle for fifth place at the SA’s, but went on to win the trials in 2015, was second again in 2016 and then won another title in 2017.

LOOKING AHEAD
She may be known as a runner, but Glenrose is not just focused on running and is already thinking about long-term planning. “I need something for when my running career is over, so I am studying electrical engineering at Mamelodi Tshwane College. I am in my third and final year, and once I have completed this year, I will look to further my studies.” Meanwhile, all indications are that given the right opportunities and support, Glenrose could still do way better than her current 10,000m and 10km bests. The talent is there to be used.

IMAGES: Reg Caldecott & Rogan Ward

Young Christopher Greyling made his appearance towards the end of September, entering the world with a certain amount of expectation on his shoulders. After all, his parents, Landie and Christiaan Greyling, are pretty much considered royalty in South African trail running circles. – BY SEAN FALCONER

Having both represented South Africa in World Champs events, and having both won an impressive number of events, including the prestigious Otter Trail Marathon, it comes as no surprise that much is expected of Landie and Christiaan’s child. “Everyone keeps telling us that they expect him to be a real running superstar with our combined genes, but we want him to choose what he likes,” says Christiaan. “He doesn’t need to be a runner, but we will expose him to the mountains and outdoor activities, because we believe that what you’re exposed to when you’re young will affect what you love when you’re older.”

Landie says the pregnancy was not exactly 100% planned, although they had been talking about starting a family sometime in the near future, given that they are now both in their early 30s. “I picked up an injury last year and it was quite funny how many people suddenly started suggesting that it was perfect timing to have a baby, since I wasn’t running anyway. We actually considered it and I went to see the doctor about the steps to take, but in the meantime I had started running again, so we decided to cancel the appointments and first do some projects, like our Lesotho Crossing in March 2018… but then I found out on 14 February that I was already nine weeks pregnant.”

Landie still managed to get some racing in earlier this year, even finishing on the podium a few times as she began to regain fitness, and she continued running throughout her pregnancy, still averaging around 60km a week at seven months. “My running has just been slow and controlled of late, because I listened to my body, and gymming three times a week also helped, but I finally had to revert to women’s push-ups, because the weight was getting too much for my arms!” she laughs.

COACHING CREDENTIALS
Naturally, falling pregnant has forced this elite running couple to change their plans, but Christiaan jokes that it has actually proven a lucrative time for their careers, and for their recently launched coaching business, Alpas* Fit. “More people like our posts on social media now that we’re pregnant, so we see this as a great marketing opportunity!” But jokes aside, he says they are enjoying putting all their experience to use as coaches. “People know our reputation as runners, which helps attract new clients, even though we’re not advertising that much yet.”

The two are actually still getting used to this new coaching role, given that neither of them foresaw a full-time career in running until recently. As Landie explains, “I studied to become a chartered accountant and intended to go into the corporate world, but then I discovered this adventurous world of running. Initially I was working and lecturing on top of running, but now that we’ve started the coaching business, which is quickly expanding into other things, there just isn’t time to get back into full-time work. So that’s on hold for now.”

Similarly, Christiaan studied engineering and until recently was working full-time. Then his running really took off, and he also turned pro. “For years I was always there, taking part and picking up experience, and I always tried to win, but my first year of racing was the year of placing 12 over and over. The second year was about injury, the third year of placing top 10, and the fourth year I always seemed to finish fourth! Then I started training with Landie and I think that helped me improve to earning podium positions, and then I was inspired to start winning races.”

RUNNING MATCH
Training together is actually how these two got to know each other in 2008 while at varsity in Pretoria. They first met, briefly, at an adventure racing event in the Magaliesberg, says Landie. “I was in a team with two friends, while Christiaan was in another team. After the race, we all hung out for a while, but I only spoke to him for about three minutes. A week later I went to a trail race and accidentally drove the wrong way up a one-way road, and suddenly there was a bakkie in front of me, hooting and flashing its lights, so I pulled over to let it go past. When I parked, the same bakkie pulled up next to me, so I pretended to scratch around in my car, because I was so embarrassed, but then there was a knock on my window, and the bakkie driver was Christiaan!”

“After that trail run, he asked me out for an ice-cream, but I said let’s rather go for a run, because I told him I was looking for somebody to train with. The next day he phoned me to invite me to join his training group, but I later found out he actually just got a bunch of friends from his ‘koshuis’ to join him for a few early morning runs. One by one they disappeared until it was just us two!” Christiaan just smiles as he admits that “it was the most running I had ever done in my life.”

They’ve now been together for just over 10 years, and in that time they’ve enjoyed many running highs together, including winning the mixed pairs category at events such as the AfricanX Trailrun, SOX, Dryland Traverse Tankwa Trail and the Riano in Spain. They also finished second in the eight-day TransAlps between Germany and Italy in 2015, and Christiaan says they have unfinished business there. “Finishing second in a very strong field was incredible, but we want to go back after our baby arrives, because the couple that won in 2015 had a one-year-old!”

Another great double act was both being selected for the SA Team to the World Ultra Running Champs in Wales in 2013, where Landie was our first female finisher in ninth place, while Christiaan was our first man home in 32nd position. She had also been to the World Short Distance Champs in Italy the previous year, while he also made the SA Team for the World Long Distance Mountain Champs in Slovenia in 2014, but Landie says it was really special to represent SA together in Wales. “It was a really proud moment for both of us.”

Individually, they’ve also both racked up impressive lists of wins, with both winning at the Skyrun and Ultra Trail Cape Town events in SA, but when asked for their standout run, both choose the Otter Marathon as their highlight. “For me it was because I tried for so many years to get that win under my belt,” says Christiaan, while Landie adds, “I won it in 2014, but my 2013 run was better, even though I finished second. Being the first South African woman to break that magical five-hour barrier was huge, because nobody knew if it could actually be done.”

BABYSITTING DUTY
Looking ahead, the couple are already thinking about how to plan racing around the new arrival, but Landie says they will simply take turns with babysitting when necessary. “Luckily our families have been very supportive through the years, attending many of our races, so we should have somebody available to look after the little one to allow us to keep racing.” At that comment, Christiaan breaks out laughing, then says, “Perhaps we should place an ad in Modern Athlete for a babysitter at races. Ideally that person can do sports massage as well… Not too much to ask!”

* Alpas is a Filipino word that means ‘to break free from the old into the new.’ You can find out more at www.alpasfit.com.

IMAGES: Alfred Thorpe, Sportograf, DrozPhoto & courtesy Landie Greyling