Category: Features

All eyes at this year’s Old Mutual Two Oceans Marathon were watching to see if anybody could break the elusive course records and claim the R1 million incentive, but come the end of the 56km ultra-marathon, with both records still intact, the talk was all about the superb run by 42-year-old Hendrick Ramaala in his first race beyond the marathon mark.

Cresting the monster climb at Constantia Nek in the leading group of three runners, along with Lebenya Nkoka and Masilo Matjiane from Lesotho, Hendrick Ramaala was very much in unknown territory. The 46km mark was behind him and ahead lay just 10km more, but his legs were beginning to suffer, and he could only watch as eventual winner Lebenya pulled away one kilometre later. A while later he lost second place to another Lesotho runner, Warinyane Lebopo, but clawed his way back to finish second in 3:11:33, less than two minutes behind the winner’s 3:09:52.

Understandably elated, Hendrick said afterwards that he really enjoyed the run, despite finding it hard towards the end. “I didn’t do enough mileage in preparation for the race and I struggled after 42km, but I’m still happy with my performance. I really enjoyed myself here at Two Oceans and I plan to come back next year – with more training I know I can do better.”

TRUE PEDIGREE

Given his incredible track record, Hendrick’s successful step up to ultra-marathoning should come as no surprise. He holds the SA records for 10 000m on the track (27:29.94) as well as 20km (57:46) and the half marathon (60:07), and he has the fastest time ever by a SA runner for 21.1km, having clocked 59:20 on an aided course in Lisbon in 2000. Hendrick has represented SA in four Olympics and at five World Athletics Championships, and he was twice runner-up in the World Half Marathon Champs (and also placed fourth), while also helping the SA team to two first place finishes as well as second and fourth.

However, it in is the marathon that Hendrick has enjoyed his greatest success. From a SA perspective, only Gert Thys (2:06:33) has gone faster than his 2:06:55, and Hendrick has wracked up a remarkable eight top-10 finishes in the London Marathon and six in the New York Marathon. That includes winning New York in 2004 and finishing second in 2005 and third in 2007, and coming home third in London in both 2005 and 2006. He also won the 2004 Mumbai Marathon and recorded top-10 positions in Paris, Chicago and Berlin!

Inevitably, Hendrick is now being asked if he will move up to the ultra’s permanently, but he says he reckons he still has at least three more years of hard racing left in his legs, so the marathon is still very much in his sights. He says he would like to run one of the major Big City Marathons later this year, but if he cannot gain entry into New York or Chicago, he may run the Cape Town Marathon in September, which would actually be his first standard marathon on home soil. “Then next year I want to run the marathon at the World Championships in China, and I want to go to the Rio Olympics in 2016. I think I still have the leg speed to be competitive, so the youngsters must watch out!”

PODIUM ROUND-UP

In the women’s ultra, Nina Podnebesnova of Russia was first over the line in 3:40:07, having passed a fading Shitaye Gemechu Debellu of Ethiopia (3:43:37) in the closing kilometres. Elena Nurgalieva was third in 3:43:59, while fifth-placed Paulina Njeya was the first South African home in 3:50:48. The half marathon titles went to defending champion Stephen Mokoka in 1:04:16 (his third win) and Lebo Phalula in a PB 1:14:00. In the trail runs, the 22km titles went to Thabang Madiba and Landie Greyling, while the 10km titles were won by Tarisai Rukadza and Annamart Laubcher.

This year the ultra attracted a record entry of 11 348, up on last year’s 11 053, while the half marathon once again sold out its 16 000 entries as 4000 more runners were turned away, and runners from more than 80 countries travelled to Cape Town for what is known as the World’s Most Beautiful Marathon.

What do you eat before a run? When is the ideal time to drink and eat during your race? Here’s what you need to know to fuel a good run as well as your recovery after you cross the finish line! – BY CHRISTINE PETERS, REGISTERED DIETICIAN

If you’re looking to plan your perfect race-day eating plan, you need to understand that there are four main stages to your race day nutrition, and you need to focus on each stage in order to get your race day nutrition right.

1. BEFORE THE RACE (2-3 HOURS)

If running a morning race, your meal shortly after waking up will be your last substantial meal before your race. This is your opportunity to top up the glycogen stores, which would have been partially depleted from your overnight fast. After eating, you should allow 1 to 3 hours for digestion before the start gun is fired.

Recommendation:
1 to 2g per kilogram of body weight;
Low in fat and fibre;
High carbs;
Moderate protein.

Ideal Meal/Snack:
Porridge or cereal with low-fat milk or yoghurt, and white toast with peanut butter or jam.
Don’t forget to drink some water, diluted fruit juice, low-fat milk or your sports drink to top up fluids.
If you lack an appetite in the morning, you can choose 500ml of carbohydrate drink and a sports or cereal bar.

2. JUST BEFORE THE START
If your nerves allow, you should have another small and easily digested carbohydrate-based snack in the hour before you start, so grab a small banana, half a sports bar or some sports drink. Consuming a carbohydrate drink may prime the stomach and improve gastric emptying. This will give you a little push in the beginning stages of your run.

3. DURING THE RACE
Start eating and drinking early in the run (within 30 to 45 minutes) and consume 30-60g low-fat and fibre carbohydrate each hour. During ultra-endurance events lasting more than 2½ to 3hours, you can consume up to 90g an hour. Remember, your race strategy should be well rehearsed before the actual race day, so practise it in training first.

Recommendation:
0.7g carbohydrate per kilogram of body weight per hour OR 30 to 90g of carbohydrate per hour. The body can oxidise 1g of carb per minute.
Start drinking early and continue drinking small amounts regularly. Combination carbohydrates increase oxidation (glucose, fructose, sucrose and maltidextrin are recommended, but not large amounts of fructose because of gastrointestinal discomfort).
Drink to thirst: Draw on your experience of hydrating from your training and races, and be aware of the weather conditions – hot and humid weather increases sweat-loss, which means you might need to adjust your drinking patterns, being careful not to overhydrate. A very basic guideline is to drink between 500ml and 2 litres per hour. Try ingesting frequent small amounts of fluid (150-200ml) every 15-20 minutes.

Ideal Meal/Snack:
Every 30-60min, try having 20-25g carbohydrates depending on size, intensity and duration:
½ sports bottle (375ml) of carbohydrate drink (6-8% carbohydrate solution);
1 sports bar/ cereal bar;
200ml Coca-Cola;
1 energy gel;
4-5 jelly babies;
1 large banana;
4-5 baby potatoes;
1 marmite sandwich (2 slices of white crustless bread);
45g dried fruit.

4. AFTER THE RACE
Refuelling assists with recovery and repairing muscle after exercise, and a good recovery snack or drink should consist of carbohydrate and protein to replenish muscle glycogen stores, fluid, energy and electrolytes.

Recommendation:
0.6-1.5g carb per kilogram of body weight during the first 30min, then again every 2 hours for 4-6 hours. This is especially important if another bout of exercise is to be done within the next 24 hours.
Adequate fluid, electrolytes, energy and carbs;
Small, regular snacks;
Compact carb-rich foods;
20-25g of high-quality protein.

Ideal Meal/Snack:
A sandwich with cold meat, tuna or cheese;
Low-fat flavoured milk;
Low-fat drinking yoghurt;
Fruit smoothie (with low-fat milk or yoghurt as a base);
A handful of lean biltong with an energy bar.

In a unique and exciting move, Modern Athlete has signed South Africa’s top female runner, two-time Olympian and multiple SA Champ Rene Kalmer, as a Brand Ambassador, and she will be flying the Modern Athlete flag at this year’s Old Mutual Two Oceans Half Marathon

On 19 April, Rene Kalmer will line up for her seventh Old Mutual Two Oceans Half Marathon, hoping to win the country’s largest 21km for the third time. She has also finished as runner-up twice, and in the past four years has never finished lower than fourth in the women’s field. She should be in great shape for the race, too, as her training thus far this year has been focussed on the IAAF World Half Marathon Champs in Copenhagen, Denmark at the end of March – the day this edition went to print she was boarding the flight to Europe as part of the six-athlete SA team for these Champs. Thus she has been running 10km and 21km races, including winning the DisChem Half Marathon in Johannesburg, to get her speed up for the Champs.

However, after that Rene says she will revert to marathon training as she builds up to running a Big City Marathon later in the year. “I have not yet decided which marathon I will run, but I would like to run Berlin or Chicago, or perhaps return to Yokohama, where I set my PB of 2:29:59 in 2011. It has actually felt like I have been loafing so far this year, because I was not in training for a marathon, but I am feeling fit and strong, and enjoying being injury-free, so I am ready to step it up now.”

NEW CHALLENGE

Another thing Rene is looking forward to is her new role as a Brand Ambassador for Modern Athlete magazine. She will represent the Modern Athlete brand at various events and activations, will feature in the magazine as a regular contributor, and will play an integral part in the magazine’s new school and corporate wellness programme. “To the best of my knowledge it’s the first time ever for a running magazine to partner with a professional athlete, so it’s exciting to be part of Modern Athlete’s plans,” she says.

“As a professional athlete, it is all about you and what is best for you, but now I have the platform to really give back to the sport. This will allow me to do so much more that just answering people’s Facebook messages! One of the things I am most looking forward to is the schools programme, given that I used to work as a teacher and really enjoy coaching young athletes. We want to motivate the kids to start exercising, and teach them about nutrition, so it will be a long-term involvement with the schools, and from there we will take it to corporates. I’m really excited about this new chapter in my running career.”

RENE’S TWO OCEANS TIPS

Having run the Old Mutual Two Oceans Half Marathon six times, Rene knows a thing or two about what to expect from your first run.

1 BEFORE THE RACE
When arriving in Cape Town, go straight to the Expo at the Cape Town International Convention Centre to collect your race numbers. The Expo is bigger and better than ever, so you will experience endless energy and get all psyched up, but don’t get carried away and buy new products for race day, as this may cost you dearly.

2 ON RACE DAY
Make sure you have breakfast and stick to what you are used to – you don’t want to make unnecessary pit stops along the route. Then get to the start early, to avoid the worst of the traffic and to give yourself enough time to stand in the Portaloo lines. There is designated parking and the start and finish are within walking distance of each other, but make a mental note of where you park, as a place looks different in the dark!

If you are planning to run with a friend or partner, arrange to meet each other at the first water point in case you lose one another at the crazy start. Also make arrangements where you are meeting friends and loved ones after the race, as the crowd at the finish is huge.

3 AFTER THE RACE
It’s a good idea to carry some money on you, to fuel up immediately after the race, before you start the mission back to your car. Then head to the Forresters Arms, or Forries, which is the place to be for post-race celebrations. And wear your medal with pride, as you worked hard for it!

The 2014 Old Mutual Two Oceans Ultra Marathon will be a landmark race for two very well known South African long distance runners, as Elana Meyer takes on her first voyage, while Bruce Fordyce does his 30th!

TRIPLE GREEN GOAL

For someone who has recently sustained an injury, nine-times Comrades Marathon winner Bruce Fordyce is remaining calm: “I was planning to run a sub-5:00 at my 30th Two Oceans, and my training was going beautifully until I decided to take on the youngsters at our club time trial and did something to the heel of my foot. I think I struck a stone with my left heel. I resorted to riding my mountain bike to keep my fitness levels up, but I might not be able to do the time I was hoping to do. Let’s face it, you will have to cycle for days to get the same fitness result as you do with running.”

Never one to panic, Bruce remarks that these things happen, and since it happened with more than a month till race day, he reckons he will be fine. “The worst that could happen is me running a little slower than I had planned. I would have been worried if it happened a week before race day, but there was enough time and I am feeling optimistic. At the end of the day, so what, if I don’t do a sub-5?” he says.

MAIDEN VOYAGE

Former Olympic 10 000m silver medallist Elana Meyer only made the commitment to run the Two Oceans Ultra in January, and it will be her first race beyond the marathon distance, so she admits to being a little worried that it is such a long way, but says she is looking forward to the day. Elana also says she is not worried about her time: “My main objective is to raise funds and awareness for Endurocad, to support young and upcoming SA athletes.”

“The first month of training went pretty well, and I managed to lift my running from the casual four to five times a week to six solid days of running, including one long run. I ran my qualifying marathon at the Cango Marathon in Oudtshoorn in February. It went really well and I ran a comfortable 3:24. However, since the marathon I have had a niggly Achilles tendon bothering me, but I am very lucky to have my own in-house guru, Jacques Janse van Rensburg, who has been treating me regularly.”

Last year’s Old Mutual Two Oceans Marathon champ David Gatebe is confident going into this month’s race and says he is ready to defend his title after a good build-up. We caught up with him for a chat about his race preparation, and his thoughts on the massive incentive for a new course record in 2014. – BY DONALD MATHIPA & LAUREN VAN DER VYVER

After David’s stellar 3:08:54 win at the 2013 Two Oceans Marathon, he arrived back home in Rustenburg and saw posters of himself all over town. “A lot of my friends started taking me more seriously, because before they thought I was just running for fun!” he says. Now, he’s ready to impress again in 2014, with his training programme for the title defence having started in December. At the recent Old Mutual Om Die Dam 50km last month, David secured fourth place in 3:01:02, having dropped out of the race at the 30km mark last year because of it being just three weeks before Oceans. This time around, he had more time to recover in between the two races, allowing him to go conquer the tough Hartbeespoort course before starting his tapering period ahead of Oceans. “At Om Die Dam, I took it easy and was just looking to improve myself. My intention was never to win there, but focus on preparing for Two Oceans.”

Looking ahead to the Cape classic, David says the financial incentive offered by Old Mutual for a new course record will definitely spur the top runners on to chase fast times. The first man over the line in a time faster than Thompson Magawana’s 3:03:44 of 1988 will pocket a cool R1 Million on top of the R250 000 winner’s purse, and the top women will be chasing Frith van der Merwe’s 3:30:36, set in 1989. Unsurprisingly, the race has attracted a number of top runners from around the world, and David says it will be a very tough battle at the front of the pack.

“The Kenyans and Ethiopians will lead us to a new record this year,” he says, but adds that they may not actually take the incentive money back to north Africa. “They’re very good marathoners, but no one is the master of the ultra. After the 42km mark, everybody will tire and all that matters will be mental endurance.” So for the champ, it’s all about sticking to his own race-day plans. “If I try to run other people’s races, not knowing how they prepared, they will beat me. On the day, I want to start with 3 minute 15 seconds per kay and increase to three minutes after two hours on the road. If we pass the marathon mark in sub-2:15, I’ll go for the record, too!”

HEATING UP

In his build-up to Oceans, the Rustenburg-based Impala Running Club athlete averaged 270km per week before his tapering started, with his typical weekly programme focused on speed sessions on track, 3km tempo sessions, one mid-week long run of about 30km and hill repeats on Fridays, while weekends were dedicated to long runs. “I prefer to train in Rustenburg because of the heat and altitude. It definitely helps me at the coast,” he says.

Having learnt the art of long distance running while training in the Vaal with former Two Oceans and Comrades champion Fusi Nhlapo, as well as Moses Rachaka, David says he’s positive about his state of mind going into these big races. However, there is a wary look over the shoulder to some of his competitors. “The Lesotho guys, like former winner of the race Mabothile Lebopo, and my own countryman Moses Mosuhli, are also in it because they do hills like me. Moses is always in the top 10, so he’s not one to overlook.”

With the support of his wife and coach Dave Adams in preparing for the big day, David remains focused on what he has to do. “There’s no pressure – if the opportunity presents itself, I’ll go for it on the day. I just have to concentrate on getting a good result.”

TWO OCEANS CONTENDERS

While ultra-marathons are notoriously difficult to predict, and things can go horribly wrong for even the fastest, fittest athletes, we still think these are the other runners to look out for on in this year’s race.

THE MEN
Mabothile Lebopo
(Maxed Elite), Lesotho
The 2010 winner won the Mokgohlong Marathon in Lesotho in December.

Shadrack Kemboi
(Maxed Elite), Kenya
It will be a first race longer than 50km for the Gauteng and Soweto Marathons champion.

Michael Mazibuko
(Nedbank), South Africa
The 2011 Soweto Marathon champion was second in the Vaal Marathon in February.

Coolboy Ngamole
(Nedbank), South Africa
The 2012 Olympian is also a former SA Marathon champion, and has the natural speed.

Stephen Dikobo
(Bidvest), South Africa
The 2013 City to City Marathon champion is up to speed, recently closking 31:30 for 10km.

Collen Makaza
(Toyota), Zimbabwe
Fourth last year and runner-up at the World 50km Champs – true racing pedigree.

Moeketsi Mosuhli
(Maxed Elite), Lesotho
The former Soweto Marathon champ finished third last year, so keep an eye out for him.

THE WOMEN
Thabitha Tsatsa
(Maxed Elite), Zimbabwe
The defending champion will be looking to improve on her 3:39:54.

Jennifer Koech
(Nedbank), Kenya
After finishing ninth last year, she went on to win the 2013 City to City Marathon.

Mamorallo Tjoka
(Toyota), Lesotho
The multiple Soweto Marathon champ won the Mokgohlong Marathon and Nongoma Ultra in recent months.

Nina Podnebesnova
(Nedbank), Russia
She was fifth in 2013 and has the speed to challenge for the win.

Vuyiseka Dubula and Mark Heywood formed the TAC (Treatment Action Campaign) Runners for Health group in 2011, to support HIV positive runners and the work being done by TAC to ensure that people living with HIV have access to life-saving treatment, which has now helped to make it possible for 2.1 million people to be receiving the much-needed drugs. One of the running group’s most special moments came in the wet, windy 2012 Old Mutual Two Oceans Marathon.

Mark: In 1994 I was recruited by Zackie Achmat, who was living with HIV at the time, to work for the AIDS Law Project. This is how the journey of TAC began and how I got to meet Vuyiseka. She was the big inspiration behind TAC.

Vuyiseka: I joined TAC in 2001 after testing HIV Positive, and Mark and I started working closely. I couldn’t understand how this man who was quite a bit older than me could be doing all this running, and I thought he was completely crazy. I still felt like I needed to challenge him on this, but at first I refused to go run with him. Then there was a specific day in 2010 that he gave me his Comrades medal he received in 1996 and said I could keep it until I had gotten my own. I then thought I should be able to do this if he can. This is when Mark and I started TAC Runners.

M: We are usually about eight runners that line up at the start, but we end up picking up about 60 to 70 runners en route, and the Two Oceans race in 2012 was specifically very special to me. It literally rained from the first step to the last. We sang the whole way and ended up being a big bus at the end of the race. It was incredible how people regarded us on the race and even the supporters cheered us on. It was a wonderful experience.

V: The wind made it tough! Especially on the downhills as it swept us up from beneath. We were each struggling with different aspects of the weather, but kept motivating each other. All of us strangers became so close during the race that we ended up knowing each other by name by the end. Mark kept us on track and we had to often tell him to slow down!

We sing from the very start of each race and end up sweeping up all the strugglers on the road, and the music carries our tired legs to the end. In that Two Oceans, Shosholoza was a big favourite on the day, but on the uphills it was rather tough to get enough breath to sing it properly. When we got to Constantia Nek we were all pretty exhausted and the singing didn’t hold up as well, but when we got to 5km before the finish, we raised our voices and the energy carried us to the end. It was an unforgettable day and race. I look forward to this year’s Two Oceans.

M: I have been running for 20 years and done 101 marathons, and this is definitely something that has changed the dynamic of my running. I would possibly have stopped running if it wasn’t for this exciting group that we started. Running to me means peace. I find that there is a dignity and equality in running and the more people we can get to join us, the more lives we can change.

V: The health benefits of running have been amazing. Running makes my mind healthy, and therefore my body follows the lead. I have found that the running has given me self-confidence, and a sense of happiness and achievement after completing a race. The feeling you get when crossing the finish line is so extraordinary! When I am running I think of nothing – with every kilometre I let go of my burdens. Running has taught me and fellow TAC members about life, that when you’re running, you have an end goal in sight, and that’s how you should think about life, too. It also gives us something else to talk and think about than the disease.

Our TAC Runners group doesn’t only consist of HIV positive runners. The ‘positive’ in HIV also stands for someone doing something positive for people living with HIV. There is no official membership – if you believe in being active, then you are a member of TAC! And it’s not about how fast you run, but the fact that you are going to finish. We believe there is no excuse for HIV positive people not to get out on the roads, because we have fought to get the ARVs and we now have the same life-expectancy as HIV negative people.

Check out the TAC website at www.tac.org.za, and you’ll find the TAC Runners at www.facebook.com/groups/runnersandwalkersforhealth.

In February Nolene Conrad picked up her maiden SA 10km title with a stunning PB time, and now she’s gunning for her first marathon in Germany at the end of April, as a stepping stone to the Commonwealth Games.

Going into the SA 10km Champs in Bloemfontein in February, Nolene knew she was in great shape and expected to improve her PB, but just how fast she managed to go still came as big surprise. She finished in 33:37, shaving 27 seconds off her previous best, to add her first national road title to her collection of titles on the track and in cross country. “I knew I was in good shape, but I did not expect to run that fast. I was in a positive mindset – I wanted to win, I was determined, and I was hungry for that title. The way I approach races now comes from my coach Hans Saestad and my mentor Elana Meyer. We’ve outlined goals, and Elana, along with support from Endurocad, is always there for racing tips, so I’m more positive now, and that mentality has helped me see good results recently.”

OFF-ROAD ROOTS

Cape Town-born Nolene (28) actually started running at 16 because of her health. “I suffered from asthma, so my doctor said it would help, and today my condition is gone!” She took a gap year after Matric to focus on her rapidly improving running, then made the SA Student Team for cross country when she began studying teaching at the University of Johannesburg. Nolene initially focused on the track and represented SA at the 2006 Commonwealth Games and All African Games in the 3000m steeplechase. She went on to compete in the World Student Games a year later, as well as in 2009 and 2011, and by 2012 she was ranked number one in the country not only for the steeplechase, but also the 3000m. In cross country, she won a silver medal at the SA Champs in 2011, and the following year won silver at the Southern Region Champs in Mauritius, claimed gold in the SA Champs later in the year, then represented SA at the 2013 World Champs in Poland.

BRANCHING OUT

In between that she regularly made the top 10 in Spar ladies races and did well up to the half marathon distance, going on to make the SA team for the 2012 World Half Marathon Champs in Bulgaria, where she finished 37th and second SA woman over the line. Now she is about to line up in her debut marathon, in Hannover, where she will be chasing a 2:37 qualifier to get into the reckoning for the SA women’s marathon team for the Commonwealth Games. “Mapaseka Makhanya and Cornelia Joubert managed to move up to the marathon quite easily, and I’ve got support from Hans, Elana, my sponsors as well as family, friends and colleagues, so I have to be positive as well.”

“At first I hated doing longer stuff, but I’ve become used to it. I get to 160km a week now, piling in the training before work, and then I have afternoon sessions with my coach at Vorentoe Hoërskool, where he is the headmaster and where I’ve been teaching Social Science and Creative Arts for three years. That’s why I am especially proud of my achievements, because I am working a 7pm to 2pm job and still do well in my sport. It takes a lot of discipline and commitment to manage both.”

Nolene’s Personal Bests

1000m 2:55.7
1500m 4:24.07
3000m 9:20.92
5000m 15:57.92
3000m SC 9:54.42
10km 33:37
15km 53:56
Half Marathon 1:15:47

After your Two Oceans run, it’s important to eat and drink properly to replenish glycogen stores and to rehydrate. These guidelines will help you to recover quicker, so you can get started on chasing down your next running goal.

REPAIR
Consuming 20 to 25g of protein soon after exercise enhances repair of damaged muscle and stimulates muscle protein synthesis. Whey protein contains the key ‘trigger’ amino acid leucine, which promotes muscle growth. Dairy also contains whey, so milk and yoghurt have become an inexpensive solution for repair.

REFUEL
Total carb requirement post-exercise is determined by the intensity and the duration of your session. Athletes should have 1g of carb per kilogram of body weight after exercise, at regular intervals (i.e. each hour for the first four hours) and then resume normal eating patterns. It must be stressed that this is for runners who intend training within the next eight to 24 hours. There’s less stress on ultra-runners who intend to take it easy after their long run.

REHYDRATE
Replacement of 120 to 150% of fluid losses incurred during exercise is recommended (1.2 to 1.5L for every 1kg lost during the run) within the first one to three hours after your finish. Rehydration solutions and salty foods in meals and snacks help fluid and electrolyte replacement.

REVITALISE
Athletes should incorporate a range of vitamins and minerals during the post-exercise period through the use of whole-foods rather than single nutrient supplements. Whole-foods provide antioxidants and phytonutrients to recover quicker. Flavoured milk, for example, provides protein, carbs and fluid, together with calcium and B-vitamins. Athletes should always have a
food-first approach to avoid deficiencies that could hinder performance.

RECOMMENDED RECOVERY MEAL

Thai Chicken with Curried Yoghurt & Coriander Marinade
50g carb & high protein, serves 2 to 4

Ingredients:
4 chicken breasts, skinned
2.5ml salt
Ground black pepper
175ml low-fat plain yoghurt
30ml Thai red curry paste
60ml coriander leaves, chopped
500ml frozen whole corn OR 1 cup uncooked rice

1. Slice each chicken breast open and cover with clingfilm, flattening with a rolling pin.
2. Flavour the chicken with the salt and black pepper.
3. Mix the yoghurt, curry paste and coriander.
4. Cover the chicken with the mix and place in the fridge for 30 minutes.
5. Fry the chicken pieces on both sides until cooked.
6. Serve on a bed of corn/rice with two cooked vegetables.