Category: Features

If you had told me two years ago that I would one day run a half marathon, I would have laughed in your face, but once in a while you need to blow your own damn mind. – BY DIANE SHEARER

I was never much of a runner until I started going to parkrun on Saturday mornings. That’s when I realised 5km is much further than you think. At first I absolutely hated parkrun… It was self-willing torture, where I would wake up at a ridiculous hour on a Saturday morning to run for what felt like the longest half hour of my life, but I think my endorphins overruled the feeling of torture, because I just carried on going back. I have now run over 50 parkruns, and I went from 5km to doing a 10km and then to entering a half a marathon in just a few months.

Now I don’t half-ass things: I either give it my all or I just give up, and so, when my boyfriend Jason wanted to do a 10km training run the week before the race, which would be my first 21km and his first marathon, I think I had a moment of optimism… I was meeting family at Gilroys Brewery for lunch and couldn’t do both, unless I ran there, but it is 21km from my house to Gilroys. I was waiting for a “Just kidding,” but those words just didn’t come.

Full Dress Rehearsal
We duly headed off, telling my parents to keep an eye out for us in case we needed a lift, and at first I thought this isn’t so bad, but that was quickly replaced by, “Woah, you’ve clearly forgotten that you’ve never run more than 10km in your life!” However, quitting was not an option and I forced my legs to push harder. Once I start something, I will always finish it, no matter how hard I have to push myself.

We got to a seriously long hill and I was really wondering what I had gotten myself into as I felt my throat close up in panic. However, I felt a surge of adrenaline and eventually got into the rhythm, and I could feel my heart beating in my feet as they hit the ground. We ran 15km in one hour 40 minutes and that was when we saw my parents anxiously waiting for us, but we stupidly decided not to take their offer to drive us the rest of the way, as we only had 6km left. That’s like a Parkrun, it would be easy…

We stopped at a garage for a quick Coke and carried on running. Big mistake, because it’s hard to get those legs moving again. The last 4km, with about 3km uphill, was probably the hardest thing I have ever done – everything in my body just said “No!” My muscles were sore as I stomped one foot in front of the other, but I tackled that long hill and continued running, probably because I was so desperate to finish. We took 45 minutes to run the last 6km, but we were done, and there was a light at the end of the tunnel: A beer never tasted so good! I was so tired I couldn’t even lift my beer mug, which is strange, because I didn’t run on my arms… although at some point I’m pretty sure I was crawling.

The Real Thing
Official race day came, and I couldn’t believe I woke up at a ridiculous hour to stand in the freezing cold to put myself through that torture again. The timer started, the crowd of runners started moving, and I quickly felt the warmth seep into my muscles and my breathing matched the beat of my feet hitting the round. It suddenly felt so easy, as though I was flying on autopilot. All I can say about that race is that I just ran and ran and ran, and it felt so good. (Oh, and it’s harder than you think trying to drink out of a cup while running, but it just felt so unnatural to walk!)

I finished my first official half marathon in two hours and eight minutes, and still felt strong as I moved my legs as fast as I could towards the finish line. I did not expect it to go that well, my mind was blown, and that prompted me to do an illustration about my experience. I still have no idea why I run. I just can’t stop. Maybe it’s the feeling of accomplishing something I never imagined doing.

Having won the ITU Duathlon World Champs Junior Women’s title in Australia in October, Gizelde Strauss appears to have a bright future ahead of her in multisport. – BY SEAN FALCONER

The lead pack of four girls competing in the ITU World Du Champs in Adelaide stuck together for the 5km first run leg, and then through the 20km bike leg, but after just 100 metres of the final 2.5km run leg, SA’s Gizelde Strauss put the hammer down and pulled away from her competition, quickly opening a 20-second lead and holding it all the way to the finish to claim her first World Title. Not bad for a 16-year-old competing in the 16-19 junior age category against older girls.

Gizelde says she went into the race with a clear gameplan. “I was stressing a bit when they called us to line up, but soon as the gun went off I forgot about everything and did my race as I was supposed to. The plan was to stay with the pack at first, because I run well, so I can break away early, but my cycle is not as strong, so it doesn’t help to go too early. Therefore, I stayed with the pack on the first run and the bike leg, then broke away on the second run. Winning the title for SA felt really great, like all my hard work paid off, and I would definitely like to stand on the podium to hear our National Anthem played again!”

Starting Young
Gizelde was born in the Free State, has grown up in Limpopo Province, and currently attends the HPC High School in Pretoria, where she is coached by former Olympic and Commonwealth triathlete Katie Roberts. Her older brother Yanich is also a talented multisporter, and Gizelde says she got into sport thanks to him. “When I was five, my brother did running and swimming, so I also started, just having fun. I got SA colours for the first time in Grade 0, in biathle, and also did cross-country and biathlon, and I started with duathlon and triathlon when I was 12.

This year has been particularly successful for the youngster, as she won the SA titles in her age category in both duathlon and triathlon, then won the African Champs title in Duathlon in Egypt before claiming the World Champs title in Australia. “I was also selected for the World Champs in triathlon, but Kate and I decided my swimming is not good enough yet, and it would not make sense to spend all that money to go there and then not even finish due to possibly being lapped and eliminated, so I will work on that in the coming year and hopefully get to both World Champs next year.”

Unsurprisingly, Gizelde also dreams of turning pro after school and one day competing at the Olympics, but she also wants to study sports nutrition and go into that after her competitive days are done. Either way, the future looks bright for this young World Champ.

Alcohol is deeply entrenched in our culture as a way to have fun, relax, and be social, especially during the Festive Season and December holidays, but here’s how it affects your health and your waistline. – BY CHRISTINE PETERS, REGISTERES DIETICIAN

Most of us enjoy a drink, but the truth is that alcohol, when not consumed in moderation, has negative effects on weight-loss. An occasional drink can have a place in a healthy lifestyle – many experts even believe that consuming a single drink per day can be beneficial – but if you are exceeding one drink daily, you might be sabotaging your weight-loss plans. That’s because alcohol is metabolised differently than other foods and beverages.

First Priority
Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention, because it is viewed by the body as a toxin, and needs no digestion. On an empty stomach, the alcohol molecules diffuse through the stomach wall quickly and can reach the brain and liver in minutes.

This process is slower when you have food in your stomach, but as soon as that food enters the small intestine, the alcohol grabs first priority and is absorbed quickly into the bloodstream. As the alcohol reaches the liver for processing, the liver places all of its attention on the alcohol. If you drink very slowly, all the alcohol is collected by the liver and processed immediately, avoiding all other body systems. However, if you drink quickly, the liver cannot keep up with the processing needs and the alcohol continues to circulate in the body until the liver is available to process it. That's why drinking large amounts of alcohol, or drinking alcohol quickly, affects the brain centres involved with speech, vision, reasoning and judgment.

But wait, there’s more…
Alcohol is also a diuretic, meaning that it causes water-loss and dehydration. Along with this water-loss, you lose important minerals such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.

Added to that, when the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat. Alcohol contains seven calories per gram and offers no nutritional value. It only adds empty calories to your diet. So why not spend your calorie budget on something healthier? Also, skipping a meal to save your calories for drinks later is a bad idea. If you come to the bar hungry, you are even more likely to munch on unhealthy snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from over-drinking.

Alcohol affects your body in other negative ways:
1 Drinking may help induce sleep, but the sleep you get isn't very deep. As a result, you get less rest, which can trigger you to eat more calories the next day.
2 Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed.
3 Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease and heart trouble.
4 Alcohol lowers your inhibitions, which is detrimental to your diet plans. Research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat, especially greasy or fried foods, which can add to your waistline.
5 Alcohol actually stimulates your appetite.
6 Many foods that accompany drinking, like peanuts, pretzels and chips, are salty, which can make you thirsty, encouraging you to drink even more. To avoid over-drinking, sip on a glass of water in between each alcoholic beverage.

Moderation is key
In any weight-loss plan, there are three main components that should be priority: Diet, exercise and sleep. As stated, a moderate amount of alcohol can increase total calories, decrease your motivation for exercise and healthy eating, and negatively affect your sleep. Despite this, many people can enjoy a drink or two without throwing those three components completely out of whack.

On the other hand, drinking heavily can significantly derail energy levels, has a larger influence on dehydration, negatively impacts hormonal levels, and can significantly disrupt your sleep. Therefore, limit your overall levels of alcohol and put yourself in the best position to reap some of the benefits of alcohol consumption, while not derailing your overall progress. As with all things in life moderation is the key.

After years of running with a prosthetic blade, inspirational Eastern Cape ultra-marathoner Japie Greyvenstein is now struggling to complete races, and is looking for help to get a new running leg. – BY SEAN FALCONER

Life changed forever when Japie was just 21 and working on the railways in Queenstown. He was on night shift when he slipped and fell under a moving train, resulting in two amputation procedures on his right leg to just below the knee, and he also needed an iron pin with four screws in the left ankle. Having been a runner before the accident, it took Japie nearly 20 years to try running again, but it all started 13 years ago when he visited his sister in Plettenberg Bay and saw people running on the beach, so he decided to try running again.

“I started with fairly long runs on the beach sand, with my walking leg and in my Hi-Tec boots, and when I got back to Queenstown, I started running 12km morning and evening on the tar. A local runner then suggested I run the Bongola Half Marathon, and soon 21km was just not enough – I was not really tired by the end – so I tried a marathon, and I have done about 110 now.”

Geared Up
Japie originally ran on his walking leg, then received a sponsored running blade eight years ago, courtesy of the Sports Trust, and went on to run the Old Mutual Two Oceans Ultra six times, finishing it officially twice, and he attempted the Comrades three times as well, making it as far as 71km one year. However, in recent years he has picked up problems with his legs. “I now I have to stop six or seven times in longer runs to massage my leg, because it goes lame. My stump has changed over the years and the blade’s socket had become a bit too long, so I ran lopsided and started picking up problems in my left knee, until I finally had the socket shortened, but the sleeve still hurts my stump and I now have to bandage it and change the sleeve several times during a long run.”

Now 53, Japie survives on a small disability pension from the railways and supplements that by doing painting and maintenance work around Queenstown. He is also caring for his sickly 77-year-old mother, and says life is just getting more costly. The railways pay for a new walking leg every five years, but he is unable to afford a new running leg, and while friends like Peet van der Walt and Janneke Du Preez have tried to help him find a sponsor for a new leg, they have not had much luck yet.

“I really love running, I’m pretty much addicted, and I still manage 10km in the morning and evening, with a 35km long run on weekends, but I have to stop all the time because of the leg. It is frustrating that I can’t finish longer races now, not because I am not fit enough or too tired, but because my leg is so sore. I want to try Comrades again in 2016, and I want to inspire people and show them that having a disability should not restrict you from doing what you love – but then I need a new running leg.”

If anybody is able to help Japie obtain a new running leg, or a multipurpose socket for both walking and running, they can contact Peet van der Walt on 079 231 1907.

She has excelled in road running, cross-country, trail running and now obstacle course racing (OCR), including representing South Africa at the 2015 OCR World Champs in the USA, and still Trish Bahlmann says she is driven to achieve more. – BY SEAN FALCONER

Earlier this year, Trish Bahlmann was standing at Durban’s King Shaka Airport with boyfriend Claude Eksteen, about to board a Thursday flight to Cape Town for the three-day Pronutro AfricanX Trailrun, when her phone rang and she heard that her running partner for the event had just been involved in an accident and could no longer run. “My bags were already on the plane when I got the news, so I had to have them removed, but then Claude said I should change my ticket to Saturday morning and join him for the trip to the Impi in Gauteng, and I won it.”

The rest, as they say, is history. Trish focused on OCR for the rest of the year, going on to win the Cape Town Impi as well as taking line honours in one of the Jeep Warrior series races, and she came frustratingly close to adding several more Warrior titles. “The transition from trail running to OCR has taken me a while. You need more upper body and grip strength, so that you can hang on to ropes and rings with your full body mass. As runners we don’t really use our arms or hands, so it was a huge adaptation.”

“I’ve run ultras on the road and trails, but never been in such a mind-game as in OCR. In running you can still walk to the line if you blow, but if your arms blow, there is no way you can get over a tough obstacle. Where I often come short at Warrior races is the last big obstacle. Thanks to my running strength I am usually well in the lead, but then I sometimes get stuck and the other girls pass me. OCR can be one of the most frustrating things in the world, but mind you, I’ve only been in the game about 10 months, and I’m getting better all the time.”

World Champs
In spite of a few frustrating losses, Trish did enough to secure a spot on the Jeep-sponsored SA team selected for the OCR World Champs in Oregonia, Ohio on 17-18 October. “It was a huge honour to be selected to represent SA for the first time, and it was also my first time travelling overseas. I’m not a great flyer, though, so that was my first obstacle to get over. Next time somebody must just knock me out when we have to fly! But what an experience to compete against people who make OCR a profession, and the level of racing was unbelievable. At Impi and Warrior we normally do 15 to 18km with about 30 obstacles, but the World Champs course was 17km with 53 obstacles! Granted, the obstacles were generally easier than what we have back home, but the running was proper trail, either steep up or steep down – the only flat section was the finish line!”

The SA team also had to contend with freezing cold, rainy conditions, what Trish describes as “the worst conditions I’ve ever had to compete in, despite growing up in the Free State where it can get bitterly cold. It was zero degrees on the Saturday morning of the individual races, and we went straight into the water near the start, so we couldn’t even warm up. You know something is happening if you get handed a space blanket halfway through an event! It’s amazing what the cold can do to you – you think you’re strong and fit, but it’s horrible when your body is shutting down. It became a survival race for all of us, and took us hours after the race to stop shivering.”

In spite of the cold, Trish and Hanneke Dannhauser still did well in the open elite category race, which started first up at 8am, with Hanneke finishing sixth and Trish coming home 10th. Most of the other South Africans elected to run in specific age categories, which started an hour or two later in the day, when it was slightly warmer. “That made things a bit easier for them, in my opinion, because the ice was pretty much scraped off the obstacles by then. I went there thinking I can probably win my age category, but I wanted to compete against the best in the world, and I am really chuffed with 10th place, as I only started OCR this year.”

The second day of the Champs saw the team races take place, with Trish and Hanneke teaming up with Dominique De Oliveira for SA team 1. “I was the designated runner, so I went off first, with a few obstacles, then Hanneke did a strength section, and then it was back to me for another run section, followed by Dom doing a technical section. Hanneke then did another strength section, and then all three of us had to join up for the last section. It was hard because we got cold in between our sections, and Hanneke lost a few positions in the first strength section because of an issue with her ankle, but I pulled us back from eighth to fourth in my second run, and then we took third from the other SA women’s team on the last obstacle.”

Running Background
Trish is a divorcee with two young sons, Keegan (7) and Daniel (4-going-on-13), both of whom are showing a talent for running. She also excelled at track and field and cross country while growing up in the Free State, and says, “My love of running started when a friend asked me to come run with her because there were so few runners taking part in cross country, but I beat them all, so that friendship didn’t last…” Trish would go on to medal at the SA Cross Country Champs in 2012 and 2013, winning silver in the 30-34 age category and then silver for 35-39s, plus a team gold.

Her love of running also prompted her move into road running after school, and this eventually saw her to take on the Comrades Marathon for the first time in 2004 and 2005, both of which she says she just ran to finish in nine to 10 hours, but she returned in 2012 to post an awesome 7:31, narrowly missing out on a silver medal. She then ran 8:18 in the heat of 2013, followed by 7:40 in 2014. “I still have unfinished business with the Comrades, because I missed silver by less than two minutes, and that leaves a bad taste in my mouth,” she says determinedly.

However, she adds that road running had started getting a bit boring, hence she went over to trail running in 2014, and instantly fell in love with it as she won the Lesotho Ultra Skyrun 50km, Golden Gate 3-day stage race, Mont-Aux Sources 50km and 1000 Hills Crazy Stores 35km, along with other podium finishes, but it also left her feeling tired by the end of the year. “I knew I needed a break, so I asked Claude how to take time off my legs but still benefit my running, and he suggested strength work and obstacle racing. That saw us launch our business in March this year, Adventure Obstacles Training, which focuses on strength training and coaching, and we have a lot of runners in our regular training groups. We also do a lot of corporate functions, team-building exercises and kids’ parties, so there is plenty going on.”

Looking Ahead
In terms of 2016, Trish says her focus will be a combination of OCR and trail running, and she is hoping to once again get to the OCR World Champs while also doing some of the big trail races, including the Otter as well as teaming up with Claude for the AfricanX and Southern Cross stage races. “I’m hoping that 2016 will be even more successful, and I’m now on a level where I can continue training for OCR, but still go do some awesome trail running. But next year the OCR World Champs are in Canada, which will probably be even colder, so we’ll have to train in freezers!”

My goal when I started running was to be able to call myself a runner. It took me a while, but I got there. – BY LIZETTE DU PLESSIS

I'm definitely not built like a runner. I’m not fast, nor am I breaking any records (other than my own personal bests), and the only reason I started running was because someone told me that I cannot do a half marathon. So my friend and I started training… but while she complained about it, I secretly enjoyed it. I loved that burning feeling in my lungs when you're just about tapped out from doing sprints over and over and over again.

I especially loved early morning training. The sunrise, the smell of a fresh morning rainfall, and so on. It just became second nature to me. Even if I was hung-over from the night before, I would still make myself go out and run, because nothing cures a hangover like a long hard run!

It took me a long time to admit to people that I am a ‘runner,’ but only because I didn't feel worthy of the title. I’d show up to races feeling slightly out of place when I saw other women warming up. Everyone seemed to have more toned legs and fancier gear, and projected confidence that I was lacking. I’d hide towards the back of the pack, hoping not to get in anyone’s way as the starting gun sounded. I desperately wanted to join the ranks of the runner girls I had put on a pedestal, but wouldn't allow myself entry into the club.

With a few years under my belt, I now realise that I was always a runner, and any doubt about that label was unfounded. My legs still aren't as toned as I’d like, but who cares – they've carried me over distances I never thought imaginable. Somewhere along the way I found the confidence. It might have been at the finish line of my first half marathon, or the time I scored a new PB… No matter when it was, I’m happy to proclaim that I am a runner! I now believe that you don’t have to run a marathon, or a specific kilometre split, to be part of this community that I've grown to adore. You just have to lace up your shoes and run. You are a runner if you run. Period!

For months leading up to the event, I visualised crossing the finish line with my chest puffed out and the biggest smile on my face, but no matter what I achieve, my son isn’t with me to share the elation. Cross a million finish lines, Jed is never going to be there, his big blue eyes looking for his mommy in the crowd. I knew that going into Comrades, and I knew that when finishing… because my pain is always with me. – BY BONITA SUCKLING

The Comrades Marathon start line was surreal. I looked over and saw a man holding his hand on his heart, like a US soldier going to war, while singing the words of our National Anthem. I guess that was my ‘a-ha moment’ and I realised “damn, I’m gonna run 87km!” Chariots of Fire had me snotting a little, as I thought of the meaning of the Comrades, while hugging friends and strangers next to me. I had spent six months eating, sleeping, chanting and worshipping this event (of which six weeks was spent reading and not running due to an injury).

The race started and immediately, from the first kilometre, I felt my ankles hurt, my knees felt strange, and my PinkDrive sock had an annoying crease. By the fifth kilometre I knew that it was going to be a long day out, but I didn’t need to conserve energy or hold back – I have one pace, and I just ran at that pace. Instead, I want to remember every highlight of the event in every detail, but still, these are the ones that stood out for me…

Getting to the point where I knew I only had 56km left… I knew I had run 56km before and kept telling myself if I could get to 56km to go, then I could finish. I would just press repeat on my physical ability button. I forgot that at that 56km mark I would have already run 31km (or 33km, as my Garmin says we eventually ran 89km), but seeing that 56km sign was incredible. I also took out the names of the other 55 children I have printed on my hankie and wiped my tears away…

Meeting my close friends along the route was another highlight, but I needed a pee badly, so I had picked up the pace as I saw a massive rock with an invisible ‘pee behind me’ sign. I sprinted to the rock, but it was also at that point that I passed my friends. I can only imagine what they thought as I sprinted past them! All I was thinking was get to that rock; they were probably thinking psychosis!

Passing the school of disabled children, seeing their smiles and high-fiving their hands as I ran past… a highlight I can’t put into words. Anyone who knows how much I love children will know how much this moment meant to me. I pictured hitting Jed's hand as I ran past. If only…

Meeting up with my mate Gavin was another highlight. I am forever indebted to him for my Comrades time. I never doubted I would finish, but I would never have done a 10:45 without his enthusiastic “Dig deep, girl, dig deep… remember why you’re doing this.” Reaching for Gav’s hand at the 75km mark when I was in a dark patch, looking into his eyes and saying, “Thank you, Gav.” He knew I was talking about my son at this point and just said, “It’s okay, girl, it’s okay.”

Of course there were massive lows and dark moments, too. The reality that no matter what I achieve, it will never bring my son back. The reality that they may never find a cure for cancer, and that no matter how many times I run Comrades (or do the Ironman), research budget constraints will remain a concern. But the little voice in my head kept saying, “Go Mommy, make today the funnest day ever!” That little voice was what the day was about… Jed's voice, and the faces of the mommies who were waiting for me to cross that line in memory of their children. #CozJedMatters.

Bonita heads up Rainbows & Smiles, a public benefit organisation that provides emotional, social and financial support to families and caregivers when a child of that family is diagnosed with cancer. More info at www.rainbowsandsmiles.org.za, or contact her on 011 609 4392 or [email protected].

In the typical Western diet, meats such as beef, lamb, pork, veal, poultry and fish are the predominant sources of protein, B vitamins, iron and zinc, but considering that iron and zinc are the most cited nutrients that may be deficient in the diet of athletes, we look at which types of meat are most beneficial for athletes. – By Christine Peters (Registered Dietician)

Most runners know that red meat is packed with protein, which is critical for muscle growth and recovery. It's also packed with iron, zinc and B vitamins, which boost the immune system and keep red blood cells healthy. However, just as no single vegetable or fruit can provide all of the critical nutrients common to its food group, so no single type of meat can provide all of the nutrients necessary for a healthy and well-balanced diet. It is the variety of types and cuts of meat that provide the total array of nutrients necessary for an adequate diet, so let’s take a closer look at a few meats.

BEEF
An excellent source of zinc, a mineral essential for a strong immune system. You'll also get two milligrams of iron, a plus, because running, especially high mileage, breaks down red blood cells, so athletes need about 30 percent more iron than non-athletes. Beef is also a good source of niacin, riboflavin, thiamin and vitamin B6, which help convert carbohydrates into the fuel needed to make it through a training run, and all are particularly plentiful in beef. If you can, opt for grass-fed beef, which supplies more heart-healthy omega-3 fatty acids and antioxidant vitamin E than grain-fed.
• Shopping Tip: Lean cuts include eye of round, sirloin, filet mignon, tenderloin, flank, or extra lean minced beef. The perfect portion is the size of your palm – minus your fingers.

DARK MEAT CHICKEN
All too often runners believe that the juicy meat found in chicken thighs, wings and legs is off-limits. That's a myth. After all, a breast has around 161 calories, while an equivalent portion of dark meat runs only 200 calories. Yes, dark meat has more fat (11 grams versus four grams in white), but fewer than four grams are saturated fat. Compared to bland breasts, flavour-packed dark meat is also higher in zinc and iron. Bottom line: If you love the taste, dark meat is a healthy way to add variety to your diet.
• Shopping Tip: Stay clear of basted rotisserie or crumbed chicken. Rather roast and make your versions.

LAMB
A rare find on the dinner plate these days, lamb is a surprisingly good source of heart-healthy omega-3s. Because the amount of omega-3s depends on the lamb's diet, look for either “pasture-fed” or “organic” on the label. One study published in 2011 in the British Journal of Nutrition found that people who ate grass-fed red meat, including lamb, three times per week for four weeks, increased the levels of healthy omega-3s in their blood, while decreasing inflammatory omega-6 levels. Like beef, lamb is also a good source of zinc and iron.
• Shopping Tip: Choose leaner cuts like loin and leg, and trim visible fat. Because lamb can dry out without this extra fat, try roasting, broiling or braising the meat for a stew.

PORK
It's the best substitute for lovers of chicken. Compared with chicken breasts, a serving of pork tenderloin packs 13 percent fewer calories and the same amount of fat (four grams) and saturated fat (one gram). It's an excellent source of vitamin B6, which helps your body metabolise protein and carbs, and produce energy during exercise. Pork is also an excellent source of thiamin (vitamin B1) and iron, a good source of niacin (vitamin B3) and only an average source of riboflavin and zinc.
• Shopping Tip: Grill up centre-cut pork chops or roast pork tenderloin. Lower-fat meats, especially pork, need to be seasoned well to maximise flavour. Rub on a mix of spices (like cumin, paprika and chili powder) and fresh or dried herbs, plus salt and pepper.

Generally speaking, red meats like beef and the dark meat of poultry are better sources of iron and zinc than are white meats like fish and light meat of poultry. However, there are some exceptions, one example being pork, an excellent source of iron. Because vitamin B12 is a by-product of animal metabolism, virtually all types of meats are good or excellent sources of vitamin B12.

It seems Panda Qamata of Cape Town has the ‘Midas Touch’ when it comes to running-related competitions, which will see him packing for Paris next year. – BY SEAN FALCONER

Having never won anything before, Panda Qamata (39) was understandably elated when he won a pair of New Balance shoes for submitting the winning Athletes in Action photo for the November 2014 edition of Modern Athlete. Those shoes were immediately put to good use, as Panda was already in training for the 2015 Old Mutual Two Oceans and Comrades ultra-marathons. “I was so excited when I received the e-mail from Modern Athlete, because I had never won anything before, and I wanted to change my running shoes anyway, so it came at just the right time.”

Then a few months ago he heard that he was one of 10 finalists in the competition to win a trip for two to the 2016 Paris Marathon, thanks to having entered the Sanlam Cape Town Marathon, but at first Panda thought it just sounded too good to be true. “When I entered the marathon, I entered for myself and four other club members who do not have a credit card, so when the organisers contacted me to say I was a finalist, I still asked if they were sure it was actually me… Then on the Thursday night before the race I received a call from organiser Janet Wellham, asking me to come to the pre-race media conference on the Friday. Disbelief, shock… I didn’t sleep much that night, because I was so excited! Also, I was planning to chase a sub-four in the race that Sunday, because I had been struggling to get there, with a 4:12 at Soweto and 4:15 in the Peninsula, but the sheer joy of winning that prize carried me to a new PB of 3:56!”

Excitement Building
“My wife Abongile and I are so very excited about this trip, because Paris is on a Sunday, which means we can run it. We are Seventh Day Adventists, so we don’t run on Saturdays, our Sabbath… I was actually going to decline the prize if the race was on a Saturday. Even better, the race will be at the same time as our tenth wedding anniversary in April. We were planning an overseas running holiday later in 2016, so winning this trip to France will save us a lot of money while still giving us an overseas anniversary holiday.”

When asked about race-day plans for Paris, Panda says it will definitely be more sight-seeing than racing. “The Two Oceans is just a week before Paris, so I just want to run a sub-five-hour with my wife in Paris. She is normally 30 to 40 minutes behind me in marathons, so we’ll just take it easy and treat it like a honeymoon race, and then we’re planning to extend the trip a bit and also go run a marathon in Rome a week after Paris.”

Getting Into Running
Born in Port St Johns, Panda studied mechanical engineering in Cape Town and then worked in various locations around South Africa, including Johannesburg and Port Elizabeth. In 2006 he married Abongile, having met her through the SDA Church in Umtata, and in 2012 they moved back to Cape Town, now with two young kids, and he took up the position as Facilities Manager at Artscape. He started his athletic career with various walking events in 2004 and 2005, then upgraded to running. By 2007 he was regularly running half marathons, and then in 2010 he stepped up to 30km, then the marathon in 2011, with the aim to do the Two Oceans and Comrades in 2014. He has now done two of each. Meanwhile, Abongile ran her first marathon last year in Cape Town, then completed the Two Oceans and Comrades this year.

Both are avid runners, but due to their religion it has not always been easy to find races to run. “We run the Two Oceans on the Friday, and Comrades is fine as it is on a Sunday. It was easier when we lived in Gauteng, where most of the races in Johannesburg are on Sundays, and it is okay in the Cape, but it was terrible living in PE from 2008 to 2011, as there were no races on Sundays, except for the Spar Ladies race. We had to fly to Cape Town all the time just to run some races. That is why we are so glad Paris in on a Sunday!”

We often hear runners’ stories of ultra-distance races, but we seldom hear about these runs from the perspective of an athlete’s support crew, or seconds, and the critical role they play in supporting the runners. I hope that writing about my experience as a second in the recent Washie 100 Miler not only gives the event the attention it deserves, but also gives runners useful insight into the support they will need out on the road, and how they should assemble their support team. – BY THOLAKELE CHARMAIN SHANDU

Far less people have heard of the Washie100 Miler in South Africa than the Comrades Marathon, so for those who don’t know it, the Washie is a 160km road race from Port Edward to East London, with a 26-hour cut-off. The race starts at 5pm on a Friday and is run as close to the full moon as possible, but runners must still get through a long night of running, much of it along an undulating, busy highway.

It is a very long, gruelling run, and one of the requirements of the race is that runners must have a support team of seconds to look after them, in a car in good running condition and with enough petrol to drive up and down the route. And so this July, I and two running mates were invited to be seconds when our friend Gerald Pavel signed up to run the Washie for the first time, and that 160km trek was the longest thing any of us have ever been exposed to.

Esteemed Company
Gerald has four Comrades bronze medals, and his team of seconds included a Comrades gold medallist in Prodigal Kumalo, who has also won several races on the track and in cross-country, on the trails and over the marathon distance. Then there was Zisandele Mkhize, a Comrades Bill Rowan medallist who also boasts podium finishes in various trail races. And then there was me… I am merely a Comrades finisher. Against these talented Comrades runners, I couldn’t help but feel that I was second-best with my three Comrades Vic Clapham medals, which were all achieved in the last 30 minutes before the 12-hour cut-off. Also, the fact that my Comrades record includes two DNF’s did not help my confidence levels. Nevertheless, there I was.

Now let’s come back to the role of a second: You are supposed to supply the runner with food and ensure that they are adequately hydrated, and ensure that the sustenance is provided at the right intervals. The second is also a cheerleader, storyteller, jokes master, singer, poet, and reader and confirmer of the very big glow-in-the dark kilometre markers to the incredulous runner. The second must also have thick skin and be able to withstand verbal and emotional abuse from the runner, who may think the sun revolves around them…

Seconds also need to be able and willing to run, as one of their jobs is to keep the runner company by running at certain intervals alongside their runner, so they must be fit and have a fairly good understanding of what running entails. Our plan was that I would do most of the driving and just do a little running with Gerald, to relieve the other two main seconds.

Friend in Need
The race started and Prodigal and Zisandele ran a couple of 10km stretches here and there with Gerald, while I did just one 10km set and then stuck to driving. However, their 30km limit each was eventually reached, as they had to preserve their elite athlete bodies and protect themselves against overuse injuries, having just come back from Comrades barely a month before. And so, with 50km to go, when Gerald wasn’t looking too good, instead of just doing a few kilometres at a time, I ended up running and walking alongside him the rest of the way to the finish. He wasn’t taking kindly to stories, joke-telling or pep talks anymore, so I ran quietly beside him, just being there while also supplying him with food and drinks.

At about 22 kays to go, he wanted to “lie down for ten minutes.” I knew that if he did that, he might not be able to get up again and continue, so I talked him into continuing. Then just 4km from the finish, he started shivering from the cold, so I took off my very thin T-shirt – the only covering I had against the cold – and put it on him, covering his arms, straight-jacket style. I was left wearing only my sports bra. We must have made a very weird pair: A shuffling and shivering white man with too much clothing on, literally being pushed by a black woman with barely any clothes on!

Finally we had 2km to go with 24 minutes left on the clock until the final cut-off, but by then we were doing an average of 15 minutes a kilometre, and I realised that Gerald needed to run the last stretch if he was to finish. I firmly told him that he needed to run now, but he told me he couldn’t. I told him he can, and he will, and I started to push him in the back to make him go faster. He responded by taking off my T-shirt straight-jacket and not only did he start running, but Gerald ran harder in that last kilometre than he had in the previous 60 kilometres. We crossed the finish line with just under 10 minutes to spare.

Slow and Steady Wins
The short lesson from this long story is that the running experience of all his seconds helped Gerald with his Washie 100 Miler experience, but I believe that having a ‘finisher’ in his team got him over the finish line. As a finisher, I know that when the clock and the odds are against you, and when the thoughts hit home of all the hard work and the sacrifices you and your loved ones have made to get you to the point when you are race ready, when the faces of strangers swim before your eyes and they shout that you can make it, that you must just keep going. You need to dig deep and find that extra mental reserve that will get you to the finish line when your body can’t do it alone.

Gerald had never been under that pressure before in his four bronze medal Comrades runs, and neither had Prodigal or Zisandele with their stellar performances. I may not have been the fastest runner in the team, but my Comrades Vic Clapham medallist experience is what saw Gerald crossing that finish line. And as I sat down after eight solid hours on the road, I smiled with my newfound knowledge that sometimes second-best is actually best.