Super Stu

Top pro multisporter Stuart Marais finished fourth in his first 70.3 Half Ironman at the beginning of this year in Buffalo City, then pulled off his first win on the European circuit and went on to qualify for the 70.3 World Champs, but was unfortunately unable to go compete. Now he has set his sights on getting to Australia for the next World Champs.

– BY SEAN FALCONER

With a successful first season of 70.3 racing behind him, Stuart reckons he has found his true triathlon niche, thanks largely to his running speed. “I don’t think the Half Iron is won or lost on the swim, and I usually come out in the second bunch, so I’ve been working really hard on the bike, because I believe the 70.3 is won by the most conserved biker, getting into the run fresher. I’ve changed my training dynamic to work towards that,” says Stuart. “I’m from a running background, and when I’m in form, there are very few guys who can run with me off the bike, so it is a great confidence-booster for me if I start the run amongst the top guys, because normally I can pull it through.”

Having raced 70.3s in SA, Europe and Malaysia, Stuart qualified for the 70.3 World Champs in Canada, but was forced to withdraw due to a fatigue problem, and says he‘d like to give it a ‘big knock’ again this coming season and get to the 2015 World Champs in Australia. “My 2015 season starts now in November, racing 70.3 Taiwan and a week later in Australia, so I’ll have two races under my belt before the year even gets going. Your five best races count and the top 50 guys qualify for World Champs, and that’s my main goal for 2015. Then in 2016 I want to be on the podium at World Champs!”

FAMILY MAN

Stuart (29) lives in Stellenbosch with wife Beth and their one-year-old son Luke, with second son Seth due to be born this November. There’s a cute story as to how Stuart met Beth: A few years ago, when he was working as a bike mechanic at the BMT shop in Stellies, she brought her bike in for a service. “I actually stole her name and number off the job card, then phoned her and said I’m the guy who wants to take you for a bike ride, and she said yes. She’s a good triathlete and actually did Half Ironmans before me, but she’s put racing on hold while pregnant.”

Very much a family man, Stuart says each year his little family heads up the coast to Knysna in July while his family from the Eastern Cape come from the opposite side to meet midway for the annual Oyster Festival. While there they take part in the now highly competitive Big 5 Challenge, which combines the running, biking, paddling and swimming events in the week-long festival, as well as the Totalsports XTERRA Knysna event (run & bike only), which Stu has won the past few years. Going in as defending Big 5 Champion, Stu won the Featherbed Nature Reserve Trail run to kick-start his title defence this year and never looked back, but had to bend the knee to Dan Hugo in the XTERRA.

“The Big 5 is getting bigger year on year, and I really enjoyed every event I took part in, although it was bittersweet not winning the XTERRA – but it is never bad losing to Dan, and he was superb in XTERRA this year. The whole week in Knysna is a real family getaway and we all take part – my 60-year-old dad is a fanatical runner and this year he also did the Big 5. We ran the half marathon on his birthday, so I called him up on stage during the Big 5 prize-giving and they gave him a standing ovation!”

FARMER TO BE

Looking ahead, Stu says he already has the next phase of his life planned once his competitive days are done. “I will join my dad on the family dairy farm in the Eastern Cape, but I’m really enjoying my sport for now and giving it a good tonk. I love my sport and I love farming, so I’m excited about both – but I’ll never leave the sport, I’ll always be involved in some way.”

Top Trail Import

When it comes to trail running in South Africa, one of the most consistent performers is Bernard Rukadza, a softly-spoken Zimbabwean who has lived in Cape Town since 2008 and lets his legs and feet do most of his talking.

Earlier this year, Bernard teamed up with top SA trailer AJ Calitz to win the three-day ProNutro AfricanX Trailrun, was on course to win the Jonkershoek Mountain Challenge until a sprained ankle cut his speed down and forced him to settle for second place, then claimed his fifth consecutive series win in the Spur Cape Winter Trail Series, followed by another win alongside
AJ in the three-day Southern Cross Trail Run. And these accolades were just the latest in a long line of wins and podium finishes he has wracked up since turning to trail running.

What makes his achievements so incredible is the fact that his training mostly consists of running 15km to work each morning and 15km back home again in the evenings, five days a week, in the company of fellow Zimbabwean Tsungai Mwanengeni, a top veteran runner in the Cape on both road and trail. They and their families live near to each other in Delft, near Cape Town Airport, and both work in Tyger Valley in the Northern Suburbs, so the ‘daily commute’ is the ideal time to get in their training.

“I know the other top guys are training more than me, because in the morning they may be doing two hours, and another two hours in the afternoon or evening, so if I want to be hanging with the lead bunch, then I need to do more to keep up with them in races,” says Bernard. “So every day we do 30km, and once, maybe twice a week we run to Tygerberg Nature Reserve or another nearby mountain first, to make it 25km for the run home and a total of 40km for the day. That is why we are not afraid to race long distances, because for us it is like a daily run
to work!”

ROAD TO TRAIL
Bernard (33) started running in school, but didn’t take it seriously until after school. His older brother is also an athlete, and Bernard saw that others were making a living from running, so he decided to give it a try himself, and then moved to SA to run professionally. His initial focus was on the road, but that changed in 2009. “Eddie Lambert of Team Contego introduced me to trail running in 2009, and it was just for fun, I didn’t take it too seriously. I was not even running with the right equipment, I was using road shoes, but then I started winning races, and I won the Winter Series for the first time in 2010, so I started taking it more seriously,” says Bernard. He was signed up as part of the Contego elite squad in 2010, which saw him kitted out with proper trail gear, courtesy of the team’s technical sponsor, New Balance, and he subsequently also picked up product sponsorships from Nativa and Racefood.

Bernard still competes on the road as well, running for RCS Gugulethu, and has a 2:24 marathon PB and 1:06 half marathon best. The longest he has done is the 56km Old Mutual Two Oceans, which he ran in 2010, “but it was too long and I didn’t have enough training for it. It seems pointless for me to run those long ones right now, because I cannot train enough to finish in the top 10. One day I want to be in the top 10 of the Two Oceans and other big marathons, like Gauteng Marathon, and I want to run Comrades when I am older and stronger, but for now I am focusing on trail. Next I want to run trail overseas, because some of the guys I started running with here in SA are now focused on running internationally. But mostly I just want to run, because running means life to me. When I’m running I am enjoying myself and I like running more than anything else.”

Hungry for More

It’s been quite the season for 400m hurdler Cornel Fredericks, who clinched gold at the Commonwealth Games, African Champs and Continental Cup, and finished the prestigious IAAF Diamond League ranked third overall in his event. Now this humble athlete from the Overberg says it’s all about his desire to beat the best in the business.

MA: In 13 races this season, you’ve only once missed the podium. What stands out for you from your great year?

The Commonwealth Games was my big thing. Everything was new, but with the help of my coach Hennie Kotze and team, it made it easier to focus on my conditioning for track. The calibre of the field was strong, so I wanted to show everyone that I could perform at that level. On the morning of the final, I went into the warm-up area feeling one hundred percent, and I told Hennie that I wasn’t going to settle for anything less than gold, but when I went over the line, I didn’t know how to celebrate in the first five seconds! Another big moment was standing on that podium singing the national anthem, because that evening there were 70,000 people watching inside the stadium!

MA: Then you topped that off with more wins at the African Champs and Continental Cup. Did you feel any added pressure?

Definitely, but I was relaxed because I knew what I achieved in Glasgow and took that experience with me. The final was a close one, but I just came through with the win at the African Champs. Then in September, I represented Africa in my last race for the season at the Continental Cup. I became more focused as I went on in my season.

MA: This success must give you a lot of confidence about your chances at Rio 2016? Or are you more focused on immediate goals and races for now?

Next year’s World Champs in Beijing is the one to look to now. I’ve been to two World Championships – in 2011 I came fifth in the final, and last year I just missed it, coming ninth overall. My performances in 2014 showed that I can compete against the best and I have that desire to always finish on the podium. So for me to make a name for myself, I need to step it up and get a medal there. That’s what people remember.

MA: To what do you attribute your most recent success?

Every time I go home, I always take a few words from my parents. They told me to be fearless this season, and that’s how I went out in all my races. It’s a mental thing, too. After achieving podiums in a few races, that hunger grew. Going forward, it will be tough, because people expect more, but I’m up for any challenge. There is always pressure, but I have represented South Africa since 2005 at under-15 level, so that experience has helped me.

MA: Two of your former coaches have passed away in recent years. Has it spurred you on to perform for them, in their memory?

They have a special place in my heart. Mario Smit, who was killed in a car crash a few months ago, worked with me for four years in Stellenbosch. He was hard on me, but that’s the coaching I like. He motivated me to stand up against the big guys. My other coach, Bruce Longden from England, passed away a month before the Olympics in 2012. This year at the Commonwealth Games, as I was coming around the final bend, something Bruce told me came to mind, that I should stay tall and run as fast as I can.

MA: Is there somebody you really look up to in the sport?

My hero is Félix Sánchez of the Dominican Republic, who won two World Champs and Olympic golds. Now I’m competing against him! Off the track we’re good friends, and he always lends advice, but on the track I just want to beat him all the time, because I want to take over from him. Félix complimented me on my season and said I must look after myself and recover properly now, because I’m still young. To hear that from my role model is amazing!

MA: You seem to have found an extra gear this season. Any training secrets you can share with us?

It’s just hard work. I joined the High Performance Centre at Tuks in October 2012, moving from Stellenbosch, and it’s one of the best moves I’ve made. We have a good training group in Pretoria, with seven guys who have all competed on the world stage, so everyone motivates each other. We train at LC De Villiers in the off-season and we spend June to August in Europe for competitions. Our training is based on endurance work, but as the season goes on, we cut back and focus on speed sessions to sharpen before big competitions. I didn’t expect the success to happen so soon in my career, but I’m glad because I still have time to learn. I’m hungrier and want more medals.

MA: Is it good to be back in the country to recharge, or is it straight back to hard work?

I’m back to rest before starting up in the middle of October. I want to spend time with my family, who I don’t see during the year. They’re based in Caledon in the Overberg of the Cape, so catching up on news is going to be great. I will still be active, but nothing on the track – I will swim and cycle just to keep the body going. I don’t want to start from zero in October!

MA: You set your PB of 48.14 in 2011, and this year your best has been 48.25 when you won in Zurich in the IAAF Diamond League. Do you think you can you dip under 48 to become just the third South African to do so, and go after the SA record?

LJ Van Zyl broke Llewellyn Herbert’s 11-year-old SA record in 2011 with a 47.66. It will be tough, but I’m looking to break it in the future. Right now, I would like to improve my PB first and take it step by step. Hopefully one day when I have the perfect race, I can run under 48.

Take a selfie with The Rhino Orphanage Nissan Juke at Race the Rhino MTB

The Presidential Plan

In June, after several years of turmoil, infighting, false starts, hirings and firings, court cases and intervention by national and international sporting bodies, Athletics South Africa appointed a new board under the leadership of President Aleck Skhosana, tasked with the job of getting the ship sailing in the right direction again – and the President believes that is exactly what is slowly but surely happening.

MA: We’ve seen our track and field athletes doing very well at the recent Commonwealth Games and African Champs, bringing home a number of medals and national records as well. You must be excited about this success, despite the past few years of turmoil at boardroom level?

It’s not only about me being excited, it’s about the country being excited, and our children who will come into the sport after this. Also, I am sure government is excited that ASA is doing what it is supposed to be doing. But we should give credit where it is due: Whilst there was turmoil in the sport, our coaches and athletes remained focused. They did not stop going to the track to train, or setting their targets, and the proof is in their results.

We sent 13 athletes to the Commonwealth Games and brought home nine medals, a national record. We said we wanted to reclaim our position as the powerhouse of African athletics at the African Senior Champs, and many people said it will take 10 years, but look, we won 19 medals, including 10 golds, with a squad of just 34 athletes, while Ethiopia, Kenya and Nigeria had squads of 60 to 70 each. We achieved what we set out to do, and the giant that is South African athletics, which had been sleeping, has been awoken.

MA: However, there was much criticism about the selection of the SA teams for these two meets, especially the middle-distance athletes being left out and total numbers cut by half to the African Champs, reportedly due to ASA being cash-strapped.

When we came in as the new board, I said that ASA would only work with people that know what they are doing, so we got in the most experienced coaches as selectors. They selected about 70 athletes that qualified for the African Championships, but there was not enough money to take all 70 athletes plus officials to Morocco – it was going to cost R2 million – so we requested the selectors to develop a new criteria that will speak to what we have. To cut the numbers down, they recommended that we select only those athletes ranked in the top three in Africa, and we were left with 35 athletes, but then there was an issue of no middle-distance athletes making the team. So we said let us first see how they perform at the Commonwealth Games, and fortunately Andre Olivier and Johan Cronje did very well in Glasgow, finishing third and fourth, so the selectors’ recommendation was to include them. It was transparent and based on current form.

MA: How is the current relationship between ASA and SASCOC, given that not very long ago SASCOC expelled ASA, which meant that our athletes could not be selected for World Games, nor receive Operation Excellence (OPEX) funding. Since then ASA has been reinstated, athletes went to the Commonwealth Games and Youth Olympics, but there were stories about athletes not being paid their full OPEX grants…

The relationship is good, our focus and targets are the same, to assist our athletes to shine where it matters most, at the Olympic Games. We have been meeting with SASCOC to plot the way forward, and SASCOC President, Mr Gideon Sam, even phoned from Glasgow to say, “Right, now we’ve got something to work with for 2016!” When we were elected, we said we are suspending all wars, external and internal, for the benefit of our athletes and coaches, and the integrity and image of the sport. We don’t have time to fight any more.

Now, I have not seen any complaints brought in by athletes that they have not been paid fully by SASCOC. In fact, we have said to SASCOC that we want to add more athletes to OPEX, but they said wait until after the Commonwealth Games, because we first need to set up new criteria and decide how many athletes we are taking for the 2016 plan, and there are also junior athletes coming through, like this young girl who won gold at the Youth Olympics, Gezelle Magerman. We have to think of all these young athletes, to prepare them for the World Junior Championships, and the different competitions around the world.

MA: When you were elected, you said that your key priorities are to fast-track development and transformation, and to restore the dented image of ASA. After four months in the job, do you think you are succeeding in this?

We came in with a two-year mandate to remove ASA from the bad news, and instead make the focus Cornel Fredericks winning three gold medals, or that young girl at the Youth Olympics. Now to fix a dent in a car takes some time, but to fix a dent in an image takes much longer, because people always remember the bad things. That said, the image of ASA in the continent is different to what you and I know… When we recently had the congress in Morocco, they said now Africa is back, because South Africa is back.

MA: Another of your earliest comments after election was that the sport needs business-minded people to run it, and that politicians are not good at doing that. In light of this, why has a CEO or business manager not yet been appointed?

The ASA Constitution is very clear: The staff are full-time, the President and Board are just volunteers. The position that I was appointed to is that of a politician in athletics, so there are things that I cannot do, which need to be done by an administrator. I have even refused to sign a new sponsorship deal, because I am not the CEO, and that sponsor is going to report to the office, not to me. We are talking about corporate governance and protocol, the Board must separate ourselves from the daily management. When you let politicians get into daily operations, things do not work.

So, we have appointed an interim manager in the office, Mr Pieter De Jager, since we do not have a CEO yet, and he is a technical person who understands the sport. This is because appointing a CEO is part of the challenges we still need to work through: Two former employees were employed as General Manager or CEO, one left last year, the other was suspended, and we have inherited those issues, so we have to study the contracts, and the CCMA, Labour Court and High Court rulings, so that when we do appoint a person, he or she will not be hit by a letter from the courts saying this job belongs to somebody else. We are first clearing the playing field, to ensure that when we do move, we move forward. Also, we don’t want a situation where the next Board takes over two years from now and says they don’t want the CEO we appointed, so we need to give our candidate an 18-month interim contract.

MA: Much has been said or written about the financial situation of the sport, largely centred on claims about financial mismanagement by previous employees or board members. Can you give us an update on the finances and tell us what plans are in place to improve the situation?

ASA was engulfed in a war with itself, and it went to the extent of the high courts. The remnants of that are still with us, and all we can do is manage that situation. The sport is slowly busy cleansing itself, which is making the investors and sponsors want to speak to us again – and they are calling us again, even some of those who moved away from the sport in the last few years, so we have even started the process of appointing a sponsorship and marketing agency to deal with these matters.

MA: On a related note, the last set of financial statements published on the ASA website are those of 2012. When will the 2013 financials be available?

The 2012 financial statements were actually not approved by council and the AGM, so we are dealing with that first, and then the 2013 figures will have to come as well. We only just recently commissioned auditors to audit the 2012 financials and take it to the correct platforms, because you can’t take a draft to government, or SASCOC or the IAAF. We have told everybody that we are coming in to clean up the mess, and we have to be mindful of due process.

MA: In attracting sponsors, one of the perceived limiting factors is the lack of TV coverage of athletics and road running. Are there any plans to extend TV coverage, and improve coverage, to grow the footprint of the sport?

ASA has a contract with the SABC giving the national broadcaster exclusive rights to broadcast athletics in this country, but that contract ends in December and we have already started negotiations with them to address the shortcomings of current coverage. I cannot divulge the details of these discussions as yet, but can say there is nothing to stop us from talking to other channels, to see where we are going to get the best value to package our product. Having said that, we can’t just blame the SABC, because ASA was in turmoil and the SABC was not always properly engaged, so there is very much room for improvement there as well.

MA: As a long-time ASA Board member, you undoubtedly came into the job with much knowledge of the situation, but after three months in the top position, have your perceptions of the job changed at all?

My perception then and now is the same. I’ve been part of athletics since 1981, and I’ve been involved at ASA for many years on various committees, so I knew exactly what would be the problems, and how these problems came about. That is why I said in our first Board meeting that we have to appoint a manager who is going to be in the office, who will account to us, because of what happened previously, the failure to separate the executive and non-executive capacities. We are also putting important structures back in place, like replacing the coaching, development, scientific, medical, doping and women’s committees, which had collapsed completely.

MA: Lastly, what is your long-term vision for the sport and how do you see us getting there?

I want to see athletics in this country taking its rightful place as it was in the 90s, when we were counted amongst the top countries in the world. I have been talking to various people around the world and they all see South Africa as a country with unlimited capability, and they all want to work with
our federation. What matters most is that our athletes must be given opportunity –
and that will separate those who are talented from those who are not, those who are disciplined, those who are hungry to go forward. Then the sky is the limit for South African athletics.

From Wannabe to 100

Later this year I hope to run my 100th marathon, and having heard about 100 Marathon Clubs in several other countries, I think it is time for us to start one in South Africa as well. – BY HANO MAREE

As for many South Africans, Comrades was a childhood dream and in 1999, when a friend asked me to join him for the Millennium race, I jumped at the opportunity. I was under-trained and inexperienced, but amid all the suffering, I had an epiphany that has formed the basis of my running philosophy ever since: Running is not just a sport, it is a social event that is enjoyed en route with anonymous runners (soon to be friends) from all walks of live, sharing race ‘war stories’ or just having a laugh.

Since then I have kept a race logbook, but did not place any value on the number of marathons and ultras I’d done until 2010 at the Macleay River Marathon in Australia. At the prize-giving, Bob Fickel, who incidentally is currently managing the Australian 100 Marathon Club, received a T-shirt to commemorate his 200th marathon. It made me wonder how many people in SA have completed 100 marathons and when will I ever get there? Over the following three years, as I slowly accumulated marathons, I also found some books on the topic. According to Steve Edwards, the fastest person to reach 500 marathons, more people have climbed Everest than have completed 100 marathons! However, I do believe that a number of SA runners have been excluded from these calculations, but the point remains, not that many people have done this.

CHASING MY CENTURY

Many countries with 100 marathon clubs follow similar rules, with the UK’s being the best described on their website. Membership is only for runners that have completed 100 marathons and/or ultras. You can also join the club as an associate member if you have run more than 50 races, but then you are labelled as a ‘Wannabe.’ I have contacted the UK 100 Marathon Club and the rules are quite clear that walking events do not count. The reasoning sounds fair, so I was knocked back by three and that put me on 92 at the end of July, with 31 ultras, 58 marathons and three stage races, so I am still in the Wannabe club, but 2014 will (hopefully) be the year of my 100th marathon.

At the beginning of the year I started planning my assault on the 100th and in setting up a schedule, I was more concerned with where, rather than when. I calculated that if I do every marathon in the Western Cape in 2014 and travel to a few races – and remain injury free – I could get to my 100th in Stellenbosch at the Winelands Marathon, my hometown race, in November. I will not be the first to run 100 marathons, but it will be my first time.

Now, I usually do not run marathons on back-to-back weekends, but part of the challenge was venturing into the unknown, so I recently did four marathons in four weeks, followed by a double marathon weekend in Australia, then a week off before the Puffer… and I thought this was going to be easy! But the whole attraction of this challenge for me is the fact that you can do it in your own time and you have a lifetime to achieve it. It is a personal challenge that every runner can aim for, irrespective of ability, and if this body can cash this cheque, there will be chocolate cake at the Stellenbosch Athletics Club gazebo after the Winelands!

SA 100 Marathon Club

Despite all its wonderful long distance races, South Africa does not have a 100 Marathon Club. There are several initiatives that reward distance in races in a calendar year, but none that rewards the average runner for a lifetime of running. I propose that we get the debate going and see where it leads us. Contact [email protected] or join the Facebook page.
 

Doing it Despite Diabetes

Hello, I am the 49-years-old who was attempting the Comrades this year for the first time, as published in the Letters section of the June edition of Modern Athlete, and this is my follow-up Comrades story. – BY VAL OPPERMAN

I have had Type 1 Diabetes for 30 years, and I know that my nearest known relative with T1D died in 1921, before injectable Insulin was freely available. I therefore have to be careful with training and racing, monitoring my blood sugar levels regularly.

So it was now ‘Tapering Time’ ahead of the Comrades, time to dramatically reduce training and to check blood sugar three times a day versus just diet monitoring. During this period I dramatically reduced my mileage and to eat correctly to begin to store essential fat as well as glycogen in my muscles and liver. The glycogen is essential for ultra-distance running, and even more essential for a Type 1 Diabetic, and the fat would also be important on race day – and would be depleted in 12 hours along with all my liver’s Glycogen. My Doctor estimated that I would lose about 5kg of body weight during the race.

So, at 2.30am on the 1st of June, I awoke my dearest little ‘Comrades Bug,’ the one that bit me three years ago, had breakfast, got my running gear on, had photos taken with my husband, daughter and best friend, let them write goodwill messages on my hands and arms, and then I started the short walk to the start. Those 45 minutes of being in my seeding pen from 4:45am were surreal with excitement. I checked my blood sugar again and awaited the famous cockcrow before the boom of the gun signalling the start, and joined 18,000 fellow Comrades joyfully singing along to Shosholoza, the South African National Anthem and the tear-jerking Chariots of Fire traditional Comrades song.

The gun sounded and a human surge of anxious bodies slowly moved forward underneath a huge arc of fireworks and deafening shouts of ‘Good luck’ & ‘See you in Durban.’ Back home in Durban, the TV was not switched on at my house this year on Comrades Day, and my dog missed all of us, because all my family were with me along the route, cheering Comrades Bug and I both on – and Comrades Bug sat there right next to my heart every step of the 89.28km to Durban.

I checked my blood sugar six times along the route, ate and carefully hydrated, and finished in 11 hours 56 minutes and 17 seconds to the deafening roar of the thousands of spectators at Kingsmead Sahara Cricket Stadium in Durban. Then I cried my eyes out in indescribable euphoria at the finishing line. After I got my medal and badge, I went to the medical tent to check my blood sugar again, which was perfect.

So that was it… a long, hard, hot day, but very exciting, and I made it after three years and 2500km of running as a Type 1 Diabetic.

Oak Cottage KwikSpar Mountain Drive Half-Marathon winner Lungile Gongqa. The race took place in Grahamstown on 9 August. Photo: Sean Thackeray

Cheers to the Finish!

Let’s face it, beer is part of our South African culture, especially after a strenuous event or training session. Instead of completely ruling it out as detrimental to our performance, let’s see how we can make it part of a healthy balanced lifestyle

A cold one after your finish – something that you feel like you’ve earned after your hard run. Afterwards, you might feel like you’ve taken a couple of steps backwards as an athlete but there is no reason to feel guilty having a pint or two. Let’s explore the positives, negatives and facts we need to consider when drinking beer. The answer? Be beer sensible!

The Facts

One small (330ml) bottle of 5% alcohol beer is equivalent to 1.6 unit of alcohol
A 300ml bottle of beer contains 142 calories which is equivalent to 2 slices of bread or ½ burger.
It would take the average 68kg man around 14 minutes of fast running to burn this off.
One pint is equivalent to 3.9 units and 324 calories.
One pint is equal to 4 slices of bread or 1.1 burgers and would take around half an hour of fast running to burn this off for the average man.

Beer Badies

With 7 calories per gram, alcohol has almost the same calorie content as fat.
Alcohol has no nutritional value, and despite the calorie content, may make you feel hungry as it lowers your blood sugar.

Some people think beer is a good source of nutrients for recovery post exercise but if you compare it to a glass of orange juice, unfortunately beer does not come close. A glass of OJ supplies four times the amount of potassium and almost three times the amount of carbs. It would take 11 beers to obtain the B-vitamins needed on a daily basis.

It’s about timing, too. Training or competing after drinking would never be recommended. Dehydration can lead to reduced athletic performance and while alcohol is a diuretic, meaning it makes your kidneys produce more urine, exercising straight after drinking can make dehydration worse because you sweat as your body temperature rises. You need to stay hydrated when you exercise to maintain a flow of blood through your body, which is essential for circulating oxygen and nutrients to your muscles.

Alcohol can also make you more prone to injury. This happens in a variety of ways such as altering your sleep cycles, which reduces your body’s ability to store glycogen. Alcohol also increases the level of the stress hormone cortisol, which slows down healing.

Drinking has an enormous impact on muscle protein synthesis, the process where muscles generate new proteins, which are necessary for skeletal muscles to benefit from training by recovery, growing and adapting. Alcohol can reduce muscle protein synthesis by a third leaving you unable to ever improve and build strength.

Beer Benefits

It’s not all bad news though! Moderate beer drinking (and I stress moderate) in context of a healthy lifestyle, may be linked to lower risk of cardiovascular disease, lower risk of kidney stones, lower risk of type 2 diabetes, lower risk of high blood pressure as well as boosting your immune system and helping fight infection.

When it comes to the benefits and risks of drinking alcohol or beer, it really comes down to the amount consumed. The health risks are mostly linked to high alcohol consumption, whereas low to moderate consumption may actually be beneficial.

Moderate intake is loosely defined as no more than 3 standard drinks per day for a man and 2 for a woman. The take-home message is that if you’re generally eating healthily and exercising, don’t worry about throwing back one or two beers. Just keep your consumption moderate and look at your beer drinking as a training tool.

Being Beer Sensible

Pre-event: Avoid alcohol beyond low-amount social drinking for 48 hours
Post event: Rehydrate first and consume food to retard any alcohol absorption.

My Pace or Yours?

Line up for a race in the Cape and chances are you will see colourful flags sticking up out of the massed field of runners, with target times written on them such as sub-60 or sub-2:00. That means the New Balance Western Province Pacesetters are in action again, helping others to run their target times.

It takes a special type of runner to give up their own race to help others, but most weeks a group of ‘Average Joe’ regular runners from various clubs in the Cape voluntarily carry their pacing flags in races from 10km right up to ultras, to create pacing buses and help other runners achieve a goal time, a qualifier or a new PB. One of the founders of the New Balance-sponsored group that paces in up to 40 races per year is Paul Murphy, and he says, “We have a core group of around 10 regular pacesetters and then there are extra people that will help out at some of the bigger events. The pacesetters are all experienced runners that want to give something back to the running community, and they get rewarded by helping other runners reach their time goals.”

A FINE ART

The pacesetters run with the goal of finishing about 30 to 60 seconds inside the goal time on their flags, so that people running just behind the bus can still get the goal time as well, and they aim to run at an even effort throughout, taking into account the ups and downs of the course, which is not easy, says Paul. “Doing even-effort pacing requires knowledge of the route, which may involve practice runs on the route, because being either too far ahead of or too far behind goal pace are both bad.”

Besides being able to judge and calculate pace, a pacesetter must also be able to interact with the runners in the bus to let them know strategy and give them updates on splits, and Paul says the pacesetters regularly get asked whether the bus is still on time. “But the best moment is pacing someone to a PB over the last kilometre of a race, when you can hear the effort they are putting in through their breathing and you honestly don’t know if they are going to be able to hang on or not.”

HELPING HANDS


Another regular pacer is Paul Conradie, who says the sport has given him so much over the years, so pacing is just a tiny bit that he can give back. “I remember one year they asked for a fast bus at the Gun Run Half Marathon and I volunteered to take the 1:30 bus. It wasn’t easy but we made it, and one lady just made it with a PB that day. What a proud moment that was! My most enjoyable moment is post-race, when hugs, handshakes and thank you’s are coming my way, and often PB’s are also in the mix.”

However, sometimes it doesn’t quite go to plan, as Wilby Steenkamp, another founder member of the group, can attest. “My worst nightmare happened in 2007 when I paced the Two Oceans sub-7:00 bus along with Clem Simpson and Elizka Hendrikse. I was 100% on time at the marathon mark and told the other two that I would sweep up Constantia Neck. At the summit I started to cramp and knew I was dehydrated, so with only 3km to go I told the group of 11 runners with me that they must just stick to their guns and they will be OK. I walked the last 3km and finished in 7:06, but waiting for me at the Coke stand was the group – all of them finished between 6:57 and 6:58. I know I made the difference to those novice athletes that day.”

Finding the Pacesetters


To volunteer to become a Western Province Pacesetter, or find out which races they will be running, visit their Facebook page at Western Province Pace Setters, or contact Paul Murphy on 082 878 1987 or [email protected].

Double Trouble

After years as a formidable duo in South African athletics, clinching results on track, cross-country and road, Lebo and Lebogang Phalula are posting even better performances in 2014. Modern Athlete chats to the twins about their mission to go down in SA history as the fastest around.
 
MA: How does running affect your relationship?
 
Lebo: Well, I wouldn't be running without my sister. I was into soccer and drama at school in Soweto, so when she qualified for the Commonwealth Youth Games in Poland, I wanted to try myself. She was my first running role model.
 
Lebogang: Looking at last year, when I was struggling with performances coming off maternity leave, Lebo was always helping me and she knew that I'd be back. With Lebo in Pretoria and me in Soweto, we don't see each other as often, but we constantly talk. I'll say 'Lebo, I did my 1000m in this time, so you better watch out, because I'm running at your peak!'
 
MA: Lebogang, you've had to juggle being a new mom recently while getting back into training?
 
Lebogang: It's a huge step knowing you need to train and find a nanny. So Lebo, my mother, my brothers, my husband all help. I've made a schedule – when I have to feed him, when to run. Lebo is always there for me and I'm her support. Some people were happy because we weren't racing together, but now double trouble is back!
 
Lebo: My sister is my Dr Phil. We share so much, so it was different when she wasn't competing.
 
MA: It seems like your comeback is going well!
 
Lebogang: I surprised everyone in the Spar Port Elizabeth race. Lebo told me to relax but there was going to be none of that! She jumped when she saw me finish sixth and made me feel like I won it. Throughout my pregnancy and today, Lebo is there. She is like my second husband and constant support. That's why I've come back so strong now. It's not my baby – it's our baby.
 
Lebo: Our boy loves running, too. He goes, 'On your marks, set, go!' and runs all over the house. But we're set on him being our Chad le Clos! When Lebo finished sixth, I knew she was on track and coming back strong! That and her win at the Totalsports Ladies Race in Jo'burg. I'm so happy for her.
 
MA: Will you ever consider the longer races?
 
Lebo: For now, we're looking at the 1500m and 5000m. I will only move to the marathon once I do what I want to with my current distances, and we are already planning for Rio 2016.
 
Lebogang: I have the belief of competing at a top level in the 800m against the likes of Caster Semenya to break a South African record. Some people are pushing us to run the marathon, but it's not our time yet. I want to be in the top five in the world at cross-country and on the track… my 10km races are just for fun.
 
MA: Lebo, you’ve won some of this year's Spar Ladies races, so it seems the 10km races aren't just fun…
 
Lebo: I'm into road for this year and the Spar Ladies races have been a great way to show my hard work. I decided to switch to another coach who helped me with endurance and speed and to run a PB, but my 32:27 in Port Elizabeth didn't come easily. My training now is not for sissies – it's geared to international standards so I can compete on the highest level.
 
MA: What would you tell young athletes who want to reach the level you're at?
 
Lebo: It's about never losing hope, because you never know what could happen – and be drug-free, because they can destroy your career.
 
Lebogang: They almost destroyed mine. Back in 2011, a manager that I trusted gave me pills when I was sick before a race, and I then finished third and was so happy. There were anti-doping tests at the finish and I didn't think anything of it, because I believed that I was clean, but days later I received a call telling me that they found methylhexaneamine, and I had to go to a hearing. Richard Meyer, who is like a father to us and has helped us throughout our careers, helped me at the hearing.
 
Eventually, Lebo remembered the pills the manager gave me. I still had some and they tested positive for that exact substance. That manager did not pitch for the hearing and was eventually suspended for seven years. Fortunately I was only suspended for three months. God was there and knew that I was innocent. If I'm crossing that finish line, I'm crossing it clean. So know what you're taking!
 
MA: You two have also travelled the world as runners. Any highlights that stand out?
 
Lebo: It was in Poland back in 2009, when my sister and I competed for SA in cross-country and were in the form of our lives. I was in the top-20 and my sister was top-15. We challenged those Kenyans and Ethiopians!
 
MA: If you could have any characteristic that your sister has, what would it be?
 
Lebo: I would love to have her heart, because she doesn't give up easily. She has a heart of a lion.
 
Lebogang: No, I wish I had her heart, because whatever you ask, she gives. I'll say that Lebo has a heart of a giraffe, because she's so tall!
 
Lebo: No, it would be better if you said a cheetah!

The Mountain Rocket

Although hailing from a road running background, making the transition to trail running has turned out to be a genius move by Lucky Miya, who is proving to be one of the country’s top guns on the trail circuit, including posting a best finish by a South African man at the recent World Long Distance Trail Champs in the USA.
 
At last year’s Otter African Trail Run, the so-called Grail of Trail in SA, Lucky Miya’s name was right up there with the likes of AJ Calitz, Kane Reilly and Ricky Lightfoot throughout the race, and his prowess for the long off-road game showed as he came home fifth in 4:29. More success has followed in 2014, with Lucky’s win in the Ingeli Skymarathon in KZN in April, an impressive 3:37, earning him a ticket to the Skyrunning World Champs in France.
 
Unfortunately, Lucky’s French expedition didn’t go according to plan after he suffered a groin injury mid-race and pulled out of the event just 13km before the finish. “I remember feeling uncomfortable and at the 35km checkpoint I decided not to continue, because my groin was burning with pain,” he explains. “I was disappointed because it was my first international event and I was coping with the unfriendly rain, but I knew I can get to that point again where I compete at a high level with a strong international field.”
 
BOUNCING BACK
 
Fortunately the man from QwaQwa in the Free State bounced back quickly to successfully defend his title in the Num-Num Trail Challenge in August, winning in 3:52 and improving his 2013 time by 10 minutes, and that saw him head to the World Long Distance Trail Champs in the USA in peak form. There, running 21km straight up a mountain in the Pikes Peak Challenge in Colorado, Lucky came home 19th overall in 2:26:44, the highest position for a South African male in Trail World Champs, and he also grabbed fourth place in the 30-34 age category.
 
The Pikes Peak course starts at 1900 metres above sea level and climbs to 4300 metres at an average gradient of 11%, with the first few and last few kilometres even steeper at a 14% gradient, so the SA runners had to contend with both extreme steepness and altitude. “I started slow, which is what the experienced runners advised when we asked them how we should approach the race,” says Lucky. “As the altitude went up, I battled and dropped a few positions, but I kept on fighting. The altitude was really hard on me and for the last mile it was really a mission to run – I walked almost the whole of it – so I'm very happy with my result, especially as I have never run that high before.”
 
MAKING THE SWITCH
 
Lucky says his running results stem from his never-worry-just-run approach to racing, something he hopes will carry him to new heights in the future. “I have my own approach. I don’t start too fast, I’m passionate about the sport and I’m mentally tough, but I prefer not to check out route profiles beforehand. It’s better not to overthink – I just go!”
 
However, he wasn’t always so successful in sport. “As a boy growing up in the township, I adored soccer and I trained hard, but I always made the bench when it was game time,” he explains. “Then someone told me to give running a try when I was 16, and I have never stopped. My first race was a half marathon, which I finished in 1:20, and my first marathon was in that same year, where I crossed the line in 2:53. But I got into it far too quickly, so I slowed it down and built up with cross-country, track, 10km events and so on.”
 
Despite his natural talent and hard training, Lucky says he couldn’t improve his road times any further, so he decided to hit the trails in 2009. And then things just clicked. “I won races quickly and I gave it my all in training. Already the elites saw me as a threat,” he says. “When I started, trail was still new. Now there are always events and the competition is getting better all the time.” Next he upped the ante and moved to stage races, where more success soon followed, and last year he picked up a win at the four-day Namaqua Quest 120km Stage Trail Race as well as the three-day Fairview Dryland Traverse 73km Adventure Trail.
 
Adding a fourth place in the Lesotho Ultra 55km, Lucky was making waves, and the result was a deserved approach by K-Way at the beginning of 2014 to become a brand ambassador and be part of their elite team for an initial 12-month contract. “Having the sponsors and support systems behind you is important because then you don't have to worry about anything but racing. Everything else is taken care of and you can focus on what you do best,” says Lucky.
 
BALANCING ACT
 
Having recently started Gallopers Athletic Club to continue with his training on the road, Lucky still makes an appearance on the road racing scene from time to time. Earlier this year he ran a very fast silver medal at the Old Mutual Two Oceans Marathon, coming home in 3:24:13, to go with the silver he ran in the Two Oceans Half the year before, finishing in 1:08:32. (In 2012 he also won the Two Oceans 22 Trail Run title.)
 
He dedicates two hours before work to training, with longer runs on weekends when he has more time to hit Gauteng’s trails, especially Klipriviersberg Nature Reserve in the South of Johannesburg. “Running gives me that energised feeling before I start my day, and my three boys also join me on some of training runs and they already have that passion running,” says Lucky, who balances his running with a full-time job in sales at The Fastener Network, a supplier of nuts and bolts, as well as being a husband and father. “There is a lot on my plate, but I manage it all because I love it, and with all the support from South Africa and especially my sponsor K-Way, the best is still to come!”
 
Follow Lucky on Twitter: @lucky216miya
 
SA Results at the World Long Distance Trail Running Champs:
 
Men
19th Lucky Miya 2:26:44 (4th in 30-34 age category)
117th Duncan O'Regan 3:06:41
306th Thabang Madiba 3:37:53
 
Women
15th Su Don-Wauchope 2:58:21 (3rd in 35-39 age category)
28th Danette Smith 3:13:54 (4th in 20-24 age category)