The Modern Athlete Pacesetting Buses for the 2015 Comrades Marathon should be the biggest and best ever, thanks to the stellar crew of bus drivers and conductors being assembled, and with more buses than ever before, notably in that massively important last hour of the race when more than half the field comes home. Here are the pacers to look out for on 31 May.

Sub-12:00 Vic Clapham Bus

Vlam Pieterse
23 Medals
Club: Hartbeespoort Marathon Club
Vlam is a pacesetting legend, having finished in the last 15 minutes of the race 18 times, both as an official and unofficial pacesetter, so he knows a thing or two about getting to the finish in time to beat the final cut-off. “Driving the sub-12:00 bus is really living life on the edge – great if you make it, heartbreaking if you don’t – and I have learnt to remember that I am a pacesetter, not a nurse, so I must stick to my pacing chart to ensure that everyone in the bus gets to the finish on time, I cannot slow down or stop for anybody who can’t keep up, even though it breaks my heart to see them drop off the bus,” says Vlam.
Last three Comrades: 2014 – 11:53:40, 2013 – 11:58:13, 2010 – 11:50:28

Derrick Rondganger
7 Medals
Club: Telkom Athletics Club
Another veteran of pacesetting, having brought home many get-you-round buses in Cape races as well as the sub-12:00 Comrades bus, Derrick got into pacing four years ago when he was asked to lead a sub-12:00 bus for a group of friends who had lost their regular ‘driver’ due to a pre-race injury. “I fell in love with pacesetting in that race, and I particularly love pacing the last group home, because I think it means the most to them,” says Derrick. “Also, pacing with Vlam is an honour – he is a legend and I am still learning from him, but I think we compliment each other well.”
Last three Comrades: 2014 – 11:53:40, 2013 – 11:56:50, 2012 – 11:38:17

Sub-11:45 Vic Clapham Bus

Frans Campher
19 Medals
Club: Lewensentrum Athletic Club
Frans is one of two Comrades pacesetting brothers – he has carried the sub-12:00 flag in previous years, while Jackie has led the sub-11:00 bus home. Once again both have agreed to pace in 2015, and Frans suggested a mid-point sub-11:30 bus to try relieve some of the congestion caused by so many runners joining the sub-12:00 bus. When he heard there was already a sub-11:30 bus in place, he immediately suggested a sub-11:45 bus. “There is a big demand for an 11:30 bus, but also for a bus to go just in front
of the 12:00 bus, and I think many runners will appreciate the extra choices this year.”
Last three Comrades: 2014 – 11:37:56, 2013 – 11:56:52, 2011 – 11:48:50

Sub-11:30 Pink Drive Vic Clapham Bus

Wietsche Van Der Westhuizen
37 Medals
Club: Bellville Athletic Club
As one of the most experienced Comrades runners, Wietsche also knows a thing or two about pacing. Some years back he twice led the sub-9:00 bus home, and has also done sub-6:00 and sub-6:30 buses at Two Oceans, most notably the fun sub-6:30 Pink Drive bus in this year’s Oceans. He even donned a pink bra! “Besides running for a target time, we’re running for a cause, so I’ll be running Comrades with my pink bra again. I believe running is a sport you must enjoy – and if you’re not having fun, you should go play bowls!” he says. “My aim is to make sure everybody gets to the end and enjoys it – they will have pain, but they’ll want to come back next year.”
Last three Comrades: 2014 – 11:46:15, 2013 – 11:37:45, 2012 – 9:24:20

Hilton Murray
11 Medals
Club: Bellville Athletic Club
Having shot to fame as the man in the penguin cap who did 10 Comrades back-to-back last year, running 89km per day for nine days and then the Comrades itself on the 10th day, Hilton has now turned his running talents to bus conducting. At the 2015 Two Oceans he joined clubmate Wietsche van der Westhuizen in leading the sub-6:30 Pink Drive bus, and says, “At Comades, we’re going to turn our bus into the first ever Pink-legal-abnormal-overload-human&apenguin&achicken-bus on the N3 from Durban to Pietermaritzburg, a road notorious for overloaded runaway buses, but seldom pink! Standing room unlimited on this bus!”
Last three Comrades: 2014 – 11:46:14, 2013 – 10:45:48, 2012 – 9:42:38

SUB-11:00 Bronze Bus

Jackie Campher
13 Medals
Club: Lewensentrum Athletic Club
Jackie was one of the first volunteers when Modern Athlete ran its first Comrades buses in 2011, and he successfully brought home three consecutive sub-11:00 buses to great praise from the runners around him. “I enjoy leading buses and helping other runners achieve their goals in races, whether it is a sub-11:00 or qualifier of five hours, or even a sub-4:00 marathon, which they might have tried but could never do. I am flattered that there have been runners asking on Facebook if I am taking the 11-hour bus again this year – these are people I met while leading buses in races, and I am proud to be able to help them.”
Last three Comrades: 2014 – 9:45:52, 2013 – 10:56:42, 2012 – 10:51:33

Buks Van Heerden
15 Medals
Club: Nedbank Running Club Vanderbijlpark
Buks also goes into this year’s Comrades with a large following, thanks to the fact that he has paced in a whole series of races in the Gauteng area in the build-up to the Comrades, and built up quite a fan club along the way. “For me it is the feeling of taking people through and seeing their happiness when they make it. Being a pacesetter has taught me that there is more to running than winning. It’s about helping people to achieve something that they may not believe they can do, or are not sure they can get there. I know that these buses make a big difference in people’s lives.”
Last three Comrades: 2014 – 8:46:08, 2013 – 9:54:57, 2010 – 10:07:54

Jeff Ramokoka
16 medals
Club: Eskom Athletic Club CGA
Last year Jeff volunteered at the last minute to lead the hitherto driverless sub-11:00 bus, and he soon had a massive following out on the route. The photos of the bus tell the story, with Jeff out front conducting a singing, dancing throng of runners down the road, with an awesome vibe that carried them all the way to the finish. No surprises that a number of his passengers wanted their photo taken with him at the finish! Chances are his bus will go a little bit faster than the other one led by Jackie and Buks, thus giving runners more than one option as they chase their bronze medals.
Last three Comrades: 2014 – 10:42:15, 2013 – 9:12:15, 2010 – 9:18:22

Chris Kubeka
13 medals
Club: Eskom Athletic Club CGA
Chris missed out on the fun in 2014 due to an injury, but still travelled along the route, moving from point to point, in order to second his friend Jeff and help where he could with the bus. This year, back from the injury, he will join as Jeff’s conductor and co-driver on their sub-11:00 bus. “I saw how great the spirit was in the bus last year, so this year I want to be part of it with Jeff,” he says.
Last three Comrades: 2013 – 10:44:44, 2012 – 10:16:33, 2011 – 9:16:36

Sub-9:00 Bill Rowan Bus

Johan Van Tonder
12 Medals
Club: Alberton Amateur Athletic Club
Johan is one of the country’s most experienced Comrades pacers, having carried his first sub-9:00 flag as far back as 2003, and done so most years since. Even in the years when things did not go well for him – as can so easily happen in a 90km ultra – he dropped back and joined one of the slower buses, sometimes even bringing that bus home when its driver experienced problems along the way. “I love my pacesetting so much, because seeing people reach their goals reminds me of the promises I made to my family to help others whenever I can. I love giving back to the sport, and will keep pacing for as long as I can.”
Last three Comrades: 2014 – 8:56:00, 2013 – 9:07:07, 2012 – 11:57:10

Note: Some Pacesetters may change before race day due to unforeseen illness or injury, and additional Pacesetters may still be added.

The week leading up to your big race can be overwhelming and the last thing you want to do is eat too much of the wrong foods, and too little of the right foods. So take note of these common pre-race nutritional mistakes and fix them before they slow you down. – BY ESMÉ MARÉ, REGISTERED DIETICIAN AT CHRISTINE PETERS & ASSOCIATES

1 IMPROPER CARBO-LOADING
Many athletes prefer to eat large portions of carbohydrates, especially pasta, the night before a race, to top up their glycogen stores. However, this could lead to digestive problems on race day. Rather start a week prior to race day, gradually increasing carbohydrate and fluid intake each day whilst tapering down. This will maximise glycogen storage.

2 TOO MUCH FIBRE
It’s important for athletes to consume a healthy, balanced diet with adequate amounts of fibre, which aids in the maintenance of normal blood sugar levels, reduces risk of heart disease and reduces the risk of constipation. Consuming more high-fibre foods than you are used to prior to race day could cause uncomfortable bloating and flatulence. If you are more sensitive to foods high in fibre, then cut back on foods such as beans and bran cereals two to three days prior to race day. Remember that fruit and vegetables should still be consumed. If you are racing more often, reduce your fibre intake only on race day to make sure that you are not cutting too much fibre out of your diet.

3 EATING AND DRINKING TOO LATE
It’s best to have your last dinner no less than 13 hours prior to your race and do not over-eat. This will prevent gastric discomfort and a sleepless night, especially if you have pre-race jitters. A liquid breakfast can be eaten two hours prior to the race and a solid breakfast can be eaten three hours prior to the race. This will ensure that you begin your race with sufficient fuel. Practise what to eat at dinner and breakfast before long workouts – this way you’ll be able to determine what works best for you before race day, and what does not work at all.

4 TRYING SOMETHING NEW
Avoid eating unfamiliar foods to your regular diet a week before race day. Foods unfamiliar to your body could lead to gastric discomfort and diarrhoea, which could leave you dehydrated, slowing you down or causing you to pull out of the race.

5 SKIPPING BREAKFAST
If you have difficulty eating breakfast before a race, wake up earlier to give yourself enough time to eat your breakfast. A smoothie works really well if you cannot stomach solid food.

6 DRINKING TOO MUCH WATER
Athletes should drink adequate amounts of fluids the week prior to the race. However, drinking too much water before the race could dilute your electrolytes, which may cause cramping, muscle weakness and hyponatraemia. Electrolytes play a big role in muscle contraction and an imbalance can lead to a decrease in performance.

7 CAFFEINE CONSUMPTION
If you consume caffeine on a regular basis then it would be best to go caffeine-free for a week prior to race day, to experience the performance enhancing benefits of coffee on race day. If you do not consume caffeine on a regular basis and do not know the effects it may have on your performance, rather avoid it. Caffeine may have a negative effect on your stomach, causing cramps.

These common pre-race nutritional mistakes may influence the performance of your race, but can vary from athlete to athlete, so this is a trial and error process – as an athlete you should listen to your body and learn what works best for you.

For Pretoria-based sprinting sensation Akani Simbine, dipping under that magical 10-second barrier in the 100m does not look far off. Modern Athlete chats to the young star about his dream to become the fastest out the blocks.

MA: You’ve had an incredible couple of months with a 10.04s finish at the Gauteng North Championships in March as well as a 20.27s PB in the 200m, which qualifies you for the World Champs in Beijing later this year. Was that your immediate goal in 2015?
Akani: My focus was better times and getting back from the torn hamstring I suffered after the Glasgow Games. There was a lot of rehabilitation at the beginning of my season and it helped me get back to my best. There is no scar tissue and working in the gym with more focus than previous years has really helped.

MA: You must be bombarded with this question lately, but I’ll ask it again: Can you break that 10-second barrier?
Akani: I’m training hard for it, but I never want to put a lot of pressure on myself. For now, getting the best form out is what I want, so if it clicks on the day, it clicks.

MA: Word is you initially preferred your soccer boots to your running shoes?
Akani: It’s funny, because soccer was my number one. Growing up in Kempton Park, I did athletics at school but never took it seriously. I remember the sports department head at school telling me that I should run, because he had spotted my talent, so I told my parents about it. I went to work with a coach close to home and that’s when it all started. I was 16 and the second-fastest junior in the country at the end of my first season. That next year, I was second in 100m at the SA Champs and sixth in the 200m. I wanted to qualify for the World Youth Champs but got injured. I came back and it spiralled in the right direction. I was chosen to represent South Africa at the Zone 6 Games in Zambia in 2012 and ran a 10.19 PB there with a national junior record. There was a lot of confidence gained from that!

I started struggling the year after at the IAAF World Champs in Moscow. I couldn’t budge below 10.30 because I was doubting myself and I figured I was one of those wonder kids that would never improve. But I trained harder and became focused. Right now it’s all about getting and maintaining that sub-10 in the 100m. I don’t want to reach it only once. As far as the 200m goes, it’s not really my race, but I compete because I can. It’s about getting faster.

MA: Has the pomp of Varsity Sports Athletics also given you room to improve?
Akani: It’s definitely a sneak peek into how things are done in Europe. There’s the crowd factor and the exposure the sport is getting through media coverage. That brand is growing and it reminds me to enjoy myself. I get so much positive energy from family and friends who watch me race. They ask on Facebook where I’ll be or send me good luck messages. I’m in it to entertain. There’s nothing better than getting that adrenalin going!

MA: You mentioned putting in more focus on gym time. Do you make sure you allow sufficient recovery?
Akani: Every Thursday, I’ve got a session in the pool or a meeting with my physio to make sure everything is feeling right. That and my Sundays off are recovery days. I have learnt to listen to my body and allow for that regeneration period. I do a lot of high-quality sessions during the week, and that puts the body under stress – from speed intervals, acceleration days as well as fitting in strength work, stability exercises and core work. You need that breather!

MA: What is your long-term vision for your athletics career?
Akani: If you want big things to happen, you have to dream big. I want to be one of the fastest, if not the fastest. Dipping under 10 seconds would be the start of that.

If everything goes according to script, the finish of the 2015 Old Mutual Two Oceans Marathon is going to herald one especially amazing finish when 64-year-old Louis Massyn comes home to not only claim his 40th Two Oceans medal, but also become the first athlete to complete both the Oceans and Comrades ultras 40 times. And there’s no sign of him stopping there, either.

Having run his first Comrades in 1973, Louis Massyn undertook his first ‘voyage’ at Two Oceans in 1976, and he can still remember the details. “My ticket to fly down to Cape Town from the Free State cost R47, and when I went back on the Drakensberg train, the ticket cost R45. I still have both tickets in my scrapbook,” he says. “The race was very small back then, just over 300 runners, and I can still remember that I ran in race number 118 and Alan Robb was wearing 119. It was raining that year, and when we started on the rugby field inside the Brookside sports grounds, there was a hell of a bottleneck at the gate to get out. As the years went on and the field got bigger, the start moved to the road outside the grounds. Now it’s so big that we have to finish up at UCT!”

This year, Louis and Tony Abrahamson should become the second and third runners to earn their ‘Quadruple Blue,’ joining Noel Stamper (41 medals) in the Two Oceans 40 Club, but Louis will add another remarkable record to his name when he becomes the first athlete to finish both of South Africa’s premier ultras 40 times. He is currently on 42 medals for the Comrades Marathon, tied second on the ‘Big C’ list. His Two Oceans medal haul consists of six silver, 31 bronze and two blue medals, and he can boast an impressive PB of 3:41, which he ran in 1981, and he says his 3:57:30 silver in his tenth Oceans remains one of his favourite running memories. However, it is the silvers he missed out on that he remembers more clearly. “In 1988 I missed that four-hour cut-off by less than a minute, and I never ran another silver after that, so I remember it for all the wrong reasons. But other than that I only have good memories of Oceans, and that’s what keeps me coming back year after year.”

One Heck of a Sermon!

It all started in 1972 when 22-year-old Louis was sitting in the Anglican Church in Odendaalsrus, listening to the Bishop of Bloemfontein comparing confirmation to the physical nature of the Comrades Marathon. “It slowly dawned on me that I had to run the Comrades Marathon. Not later in life, but now,” says Louis. “At the time I was working for Ford in the motor industry, so I got one of our dealers in Durban to organise me an entry form, and then my mom offered to buy me my first pair of running shoes, so of course, I went to the sport shop in Welkom and chose the most expensive adidas pair, for a whole R23! The guy selling them to me still said, ‘Pal, you know how far Comrades is? You need at least two pairs of shoes!’ I thought about that while travelling to Durban by train, so a few days before the race I went and bought a R4.99 pair of no-name brand shoes, and then I decided to run in them, to save my expensive ones.”

Louis duly finished that Comrades without any problems, but he admits the race was tough. After all, it was his first ever race… he didn’t run anything shorter to build up to the 90km ultra! “I can remember it like the palm of my hand. I didn’t know what the black stuff was that the other runners were drinking, so asked my seconds to ask them, and found out it was Coke. So I bought myself a few tins along the route and also drank Coke.”

Years later he was back, this time in his adidas shoes, and since then he has not only changed brand, because he says the adidas shoes have always fitted his feet so well, but he also kept every single pair he ran in. “I always said I would build them into a bar counter, but that never happened. Instead, the guys at adidas had a huge perspex 40 display made when I ran my 40th Comrades and mounted all my shoes in it, and that is now on display in our Goudveld clubhouse in Odensdalsrus. Since then adidas has sponsored me as well, and I am very grateful for that.”

On the Road Again

Louis lives in Odendalsrus with wife Rita and for the past 10 years has worked as a medical rep selling Drawtex, a locally produced absorbent dressing for wounds that works on a similar principle to moisture-management sports clothing. It means he is on the road a lot, travelling all over the country, but he doesn’t let that stop him from running. “I make time to run, and enjoy running in different places and meeting new people.”

Looking ahead, Louis says he has no intention of hanging up his running shoes any time soon. “My goal is to run until my body will no longer carry me – totdat my bene stompies is – and they’re not stompies yet! I would eventually like to have the most medals in both races, but I’m just taking it one year at a time and enjoying my running. We have a great camaraderie amongst the 40 Club runners, and always support each other, so it’s just an honour to be amongst such great runners.”

Multi Medal Man

In terms of the unofficial world rankings for years participating in ultra-marathons, Louis is currently ranked 17th after 42 years of running, and will move up to 12th position after the 2015 Comrades. (That list is still headed up by the late Wally Hayward, who first ran the Comrades in 1930 and then ran his last one 59 years later!) But when you look at the combination of medals earned in the Two Oceans and Comrades, then Louis jumps right up to the top of the rankings.

All-time Two Oceans Medallists
41 Noel Stamper
39 Louis Massyn
39 Tony Abrahamson
37 Riel Hugo
36 Ian Bocock
36 John Mugglestone
36 Mark Wagenheim

All-time Comrades Medallists
45 Dave Rogers
42 Clive Crawley
42 Barry Holland
42 Louis Massyn
41 Dave Lowe
41 Alan Robb
40 Kenny Craig
40 Riel Hugo
40 David Williams

All-time Oceans-Comrades Combo
81 Medals (39 TO / 42 C) – Louis Massyn
77 Medals (37 TO / 40 C) – Riel Hugo
67 Medals (34 TO / 33 C) – Hercu Hofmeyr
65 Medals (28 TO / 37 C) – Wietsche van der Westhuizen
64 Medals (26 TO / 38 C) – Caspar Greeff
64 Medals (31 TO / 33 C) – Ricky Knoesen
63 Medals (31 TO / 32 C) – Ian Benson
63 Medals (33 TO / 30 C) – Frank Clarke
63 Medals (27 TO / 36 C) – Lionel De Haas

* All medal tallies taken before the 2015 editions of the Two Oceans or Comrades.

It’s not every day you get to meet the world’s fastest man, so when Puma invited me to New York for the launch of their new Ignite running shoe and the chance to interview multiple world record holder, Olympic and World Champion, Usain Bolt, I had my passport out in a flash! 

Jamaican sprinting superstar Usain Bolt is one of the most recognised sports icons in the world, as famous for his dominant wins in all the major meets as he is for the ‘Lightning Bolt’ pose that follows. He is the first man to hold both the 100m and 200m world records (9.58s and 19.19s) since automatic time measurement became mandatory in 1977, and also holds the 4x100m relay world record (45.28s) along with his Jamaican teammates. He is the reigning Olympic champion in all three events, the first man to win six Olympic golds in sprinting, the first man to do the ‘Double Double’ of 100m and 200m titles at consecutive Olympics (and the first to do the ‘Double Triple’ with the relay thrown in), and is an eight-time World Champion.

And yet, in spite of all the medals, records, endorsements, awards and media limelight, he is an approachable, down to earth guy who is clearly very focused on his athletics career, and I was blown away by the great man’s candid honesty and terrific sense of humour. Here’s what he had to say.

MA: Your 2014 season was hampered by a hamstring injury that eventually required surgery. How are you feeling now?
USAIN: Last season I felt the pain all the time, but didn’t pay it much mind – I just thought it was normal track and field pain. But then it became a problem. The surgery went fine and it’s all good, so now it’s important for me to stay injury-free this season and go into next season on the front foot for Rio. The competition should be good this season, especially the World Champs in Beijing later this year, so I am looking forward to it.

MA: If you win a gold medal in Rio, you’d be the first man to win three Olympic titles in a row…
USAIN: I will win in Rio! I live for competition, and it means a lot to beat the best in this sport.

MA: Do you reckon you can go faster than 9.58?
USAIN: My motto in life is that anything is possible, so it’s all about getting into the best shape. And you’d be surprised to hear what my coach says. I remember the first time I ran a world record, here in New York, and I thought that was the perfect race, but he said no. Then I ran another great race in Berlin and he said I slowed down again just before the line. I think coaches see things differently, the little things that can be adjusted to improve still further, and every time I run a fast race he still finds something to say about it. I remember at the London Olympics, I said I want to get a good start, and he said ‘Listen, stop worrying about the start, because you’re not a good starter – you’ve only ever had one good start in your career – so just go out there and you’ll be alright.’ That actually put my mind at ease.

MA: Is there anything you are doing differently as you get older?
USAIN: I just tweak things here and there, because as they say, if nothing’s broke, don’t fix it. One thing I have changed, though, is my diet – a lot more vegetables, and I’ve backed off the fast food, which I used to eat late at night. Now if I’m hungry, I eat fruits, which is just weird! But that’s what coach says, and it works, so it’s alright.

MA: Having won everything, is motivation an issue for you these days?
USAIN: I have discussed it with my coach, and one of the things he has pointed out to me is protecting my legacy in the sport, because it just takes one championship to go wrong for people to start writing, ‘oh, maybe he’s not so good.’

MA: It seems unthinkable to picture Usain Bolt at 33, still competing and starting to get beaten, so do you see yourself going out at the top, perhaps with another three medals at Rio 2016?
USAIN: That was the initial plan, to go out after Rio, but my sponsors have asked me to do one more year beyond Rio, to go to the 2017 World Champs in London, but I’ll just be doing one event then, focusing on the 100m.

MA: And after that?
USAIN: I was really thinking about football, but I did a photo shoot recently in Europe and we were wearing shorts, socks, normal football kit, and it wasn’t even snowing, but it was so cold. I thought to myself, I can’t do this, because this cold is ridiculous! Also, I had always wanted to play for Sir Alex Ferguson at Manchester United, but now he’s retired, so it’s looking doubtful.

MA: Puma is now sponsoring Arsenal, so if you were offered a few hundred thousand pounds a week to play for them, would you do it?
USAIN: No, I could not play for Arsenal ever! I actually knew before they announced it that Puma was going to sign Arsenal, so I said ‘Bosses, let’s talk about this. I’m not going to do any shoots with Arsenal kit on, and don’t even send me the gear, because I don’t need it!

MA: You’re known for your showmanship and clowning around as much as for your speed…
USAIN: I have always tried to be a funny person and I think that’s what makes people enjoy watching me compete. I bring a lot of energy, and I think people want to see your personality, so I try to have fun and make people laugh. Also, I’ve learnt over the years that if you think too much about your race, the only thing you do is make yourself more nervous… so I try to enjoy the moment as much as I can. And then when it’s time to get into the blocks, there’s no time to get nervous, you just get on with it.

MA: What inspired your Lightning Bolt celebration?
USAIN: It just happened, really. It was a dance in Jamaica called To the World, and I just put my own spin on it and made it my own. It was one of those moments, like when Michael Jordan dunked in basketball and that became his pose forever, and it works for me.

The men’s marathon world record has come a long way in the last 100 years, but now the question on everybody’s lips is whether anyone can dip under the two-hour mark. Yes, say a group of leading sports scientists from all around the world, and hopefully soon, too.

In 1908, the first time the standard distance of 42.2km was run at the London Olympics, the world record was set at 2:55:18 by American John Hayes. (The race was actually won by Italian Dorando Pietri in 2:54:46, but he was famously assisted by race officials after collapsing several times on the track, and was later disqualified.) By 1925 Albert Michelsen of the USA had broken through the 2:30 mark, and the first sub-2:20 was posted in 1953 by James Peters of Great Britain, followed 14 years later by the first sub-2:10, by Derek Clayton of Australia. The next 21 years saw just five new marks set, culminating in Ethiopian Belayneh Dinsamo’s 2:06:50 in 1988, and that record then stood for more than 10 years, seeming unbeatable…

However, in 1998 Ronaldo da Costa of Brazil got the record ball rolling again, and the next ‘barrier’ to go saw Kenyan Paul Tergat clock 2:04:55 in 2003, and then his great rival, Haile Gebrselassie of Ethiopia, took the record one second below 2:04 in 2008. After that it was all Kenya: Patrick Makau of Kenya clocked 2:03:38 in 2011, followed by Wilson Kipsang’s 2:03:23 in 2013, and then Dennis Kimetto set the current world record of 2:02:57 in September 2014 at the Berlin Marathon. And after every one of these records was set, the whole debate about whether any man can still go faster was argued all over again – and whether the two-hour barrier will ever be broken. Some reckon it is only a matter of time, while others say that the human body is simply not capable of doing it. But then, that’s what they said about the four minute mile back in the 1950s, and today the mile world record stands at 3:43:13!

MARATHON MISSION

Now there is an international group of scientists heading up the Sub2hr project, the first dedicated international research initiative made up of scientists, athletes and industry partners, who are pooling their resources and expertise with the aim of achieving that magical first sub-2:00. Launched in December 2014 and led by Professor Yannis Pitsiladis of the University of Brighton, the group includes former marathon world record holder Haile Gebrselassie as well as Cape Town’s Professor Andrew Bosch of the Sports Science Institute of South Africa. (He also coaches top SA female marathoner Tanith Maxwell.)

“We believe that left to the current situation, the world record will just carry on improving little bit by little bit, and maybe in 20 to 30 years a sub-2:00 may become a possibility. However, our project hopes to fast-forward the process, by making the best science, medicine and technology available to targeted athletes, and help them get there sooner,” explains Andrew. “We’re going to try to adopt a Formula 1 mentality in marathoning: Throw enough money at it until you can go as fast and possible! Even if that is not sub-2:00, we at least hope to see a big jump in the record, and show how science and medicine can contribute to running progress.”

NUTS AND BOLTS

Andrew explains that the plan is to spend the first year putting the infrastructure in place to generate funding and getting the various sub-sections of the project established. “For example, I am involved in the nutrition package, and the other packages include biomechanics, training, psychology and anti-doping. The programmes developed will be tailored to the specific needs of the athletes we identify to be part of the project, and we will look at current world leaders as well as the emerging next generation, so we may see somebody currently running 26 minutes for 10km and identify that athlete as a potential world record marathoner of the future.”

That all said, one athlete who will not form part of the study but who will still be very much involved is Haile Gebrselassie, who is not only a close personal friend of the study leader, but is very much behind the project, says Andrew. “He is keen to see the two-hour barrier approached, if not broken, and he told us his only regret is that this project didn’t happen long ago, so he could have had a go at the barrier!”

For more info on the project, go to www.sub2hrs.com

Kimetto Can
Having run the fastest marathon debut in history when he clocked 2:04:16 in the 2012 Berlin Marathon, Dennis Kimtto then went on to break the world record in Berlin in 2014, lowering the mark to 2:02:57.

MA: Last year in Berlin, were you chasing the record, or was the win your first priority?
DENNIS: I went there to win the race, but when I reached 25km and saw the time on the timing car just in front of me, I said to myself, this can be done. I felt like I could break the record, because in Chicago I tried but didn’t succeed, running 2:03:45. So from there, I started pushing, but I was still surprised when I finished and saw I had not only broken 2:03, but taken 26 seconds off the record!

MA: No doubt everybody keeps asking you about the record and if you can go faster?
DENNIS: Many people ask me, so you’ve broken the record and gone under 2:03, now can you break it again, and even go under two hours. I think that is possible, because they give me enough faith to believe in myself and think I can still do it.

Wilson Wants it Back

He saw his world record tumble just a year after he had set it, but 2:03 marathoner Wilson Kipsang says that just motivates him even more to reclaim it.

MA: How did you feel about losing your world record?
WILSON: I really didn’t feel disappointed, because records are meant to be broken. I took the record from Patrick Mackau and now Dennis has taken it from me. It’s a positive challenge to me, to try to run faster than his time. I think I can run at least a 2:02:30.

MA: Do you think a sub-2:00 is possible?
WILSON: In 10 years I think the record will come down to 2:01, but not sub-2:00. Not yet. I think that could happen in the next generation, but I don’t think the current generation can do it. Now that we have a 2:02:57, the guys will be trying to break 2:03 again, then it will come down to 2:02:30 and 2:02:20, and soon we will have a 2:01. It all starts with the mindset of the athletes, who will go out to beat 2:02:57.

Nicolette Griffioen is ready to take on the world’s best next month when she jets off to France to represent South Africa at the IAU World Ultra Trail Champs on 30 May, but first she chats about her gift for tackling the technical.

In October last year, when she won the inaugural Cape Town Ultra Trail 100km, Nicolette effectively booked her place for the World Champs, but that didn’t stop her going on to chase down a second SA Ultra Trail Champs title at the end of January, at the Ultra Trail Mount Moodie in Mpumalanga. In fact, the 22-year-old finished fifth overall in 10:54:21, beating many of the men home! That guaranteed her ticket to France, alongside World Champs veterans Su Don-Wauchope, Chantel Nienaber and Tracy Zunckel. “Su was my main competitor in Mpumalanga and she passed me on a flat section, but at 50km she was walking, so I passed her and then worked hard to keep a distance,” says Nicolette.

Her national team selection also came just after an impressive win at the Totalsports XTERRA off-road triathlon in Buffelspoort a week earlier. Then in February, despite a disastrous swim, she still managed a fourth place at the XTERRA SA Champs in Grabouw in the Cape. Now, however, her focus has shifted back to trail running. “Going to the World Champs is an opportunity of a lifetime and I’m so excited! It’s a different ballgame and sometimes I feel I need to slow down on the ultras, because I’m still young, but I can never say no!”

Competitive Streak

It’s strange to think that Nicolette was not very active at school, apart from gracing the hockey fields. “I hated athletics! The real change was when I took a gap year after changing my course to veterinary science so I went to gym a lot, became a spinning instructor and did some running on the treadmill.” Then she entered her first race, a 10km trail run, and picked up third place. After that she was hooked and found her competitiveness driving her on.

“I was a 30km runner in the beginning and then moved up to 40km for my first Otter Trail Marathon at the age of 19. Then I got an entry into last year’s Cape Town Ultra Trail, and I didn’t actually train the bigger distances, so it’s amazing how it turned out. The last 20km were the longest of my life, though!” Now with two ultra trail events under her belt, Nicolette says she has realised she has the mental capacity to stick it out, especially once she gets past halfway: “After 50km, you know that you’re actually heading back towards the finish, so there’s no pulling out then, and I’m far too competitive to quit, anyway.” With six more years of studying at Onderstepoort to become a vet, Nicolette structures her days around morning and afternoon training sessions, with Saturdays reserved for long runs or bike rides, and Sundays her rest day. Living on a small holding near Lanseria provides a convenient base for training, where she often runs with her loyal dog of three years, Dobby, by her side. In fact, her afternoon training runs have become an obligation. “My dog has become obsessed with running. From four o’clock, she starts scratching on the door – there’s now a hole in the door from her enthusiasm – so it’s always a given that she’s out with me. Also, with my boyfriend Nathan also a keen runner and mountain biker, and my mom doing her first event at Buffelspoort, there will always be someone I can train with, and they always support me.”

No Fear

Looking ahead to after the World Champs, Nicolette is hoping to take the win at the Otter in October. “I love getting over rocks, descending, going through rivers, tackling obstacles. I’m more cautious on my bike after some recent falls, but I have no fear when it comes to running the technical courses.” She is also looking to take part in the AfricanX, SkyRun and the Big 5 Challenge in Knysna, and adds that triathlon will also remain a focus. “I like the mix of triathlon, especially off-road, but my main goal is to travel to different continents to race.” So France is just the first stop…

Go to most weekend races in Gauteng and you’re likely to spot Shaun ‘Horsepower’ Naidoo smiling and laughing, snapping away with his camera all along the route, and ending off his run with a few cartwheels across the finish line. He appears to be high on life, and when you hear his inspirational journey from depression and drugs to finding his true purpose on the road, you’ll understand why. 

Horsepower… that’s an interesting nickname, and Shaun explains that he picked it up at school when playing soccer. “I was a great sprinter and just kept going, but it was also because I was respected on the field. Strikers hated me because I kicked their shins and wiped them out! It was a healthier, happier, simpler time… Then you finish school, study, work, fall in love, get married. Life happens and you forget those beautiful times. Suddenly you’re miserable, you can’t have kids, and you’re depressed. I compromised myself. I got divorced at 33 and wondered if anyone would fall in love with me again. I thought everyone hated me.”

 

To say that the wheels came off is putting it mildly, and Shaun explains that he went through some very dark days. “In the Indian culture, divorce is not normal. I was disowned. I felt guilty and embarrassed, and figured people thought I was a scumbag. Also, struggling to have kids with my ex-wife hurt me. I was overeating, did drugs, had bad friends… I was in a dark space and I wanted to die. I felt no one cared. I tried to commit suicide. I had lost my faith, my mind was corrupted and I wondered what I did to get punished like this. After my lowest low, chasing deadlines and dealing with relationship issues, it was all overwhelming. I overdosed. Then I went to rehab and found God again.”

 

Social Media Saviour

Coming out of rehab, Shaun says his journey to recovery began on Facebook. “When you start a profile, you put in your name and I went back to Horsepower. I travelled back to my happiest time. I felt it was time to reinvent myself, so I got rid of the bad people in my life, and came up with simple steps to change: Find a job, eat healthy and go for a walk. Soon I was running, then I went from running in secluded areas because I was so shy, to routes where people could see me. After getting into races, I’d hang my medals on the wall and chime them when I came home. Today, there are over 350!”

 

“In that first year of running, I wanted to lose weight. There was also the intention to make new friends. I became known as the ‘Running Photographer’ and my second year was exciting because I went back to the races I had done to get PB’s. I connected with so many people through my photos, sharing them online, and I think I’ve perfected the angles, too! Taking photos and opening up to people on the road was my therapy.”

 

Big C calling…

In 2012, Shaun lined up for his first Comrades Marathon, which he describes as another life-changing experience. “A year earlier I volunteered on the route with Alberton running club, giving out crème sodas, watching the top guys go through and then later the pacing buses. The next year I ran it myself, and I think Comrades is so special, because it was my definite turning point. I still prepared myself for disappointment, because my body hadn’t done that distance before, but if you really believe you can do something, there is nothing stopping you! I also ran for The Wildlands Conservation Trust after being inspired by Brad Brown at a roadshow. I got my bronze medal that I had been aiming for, coming home in 10:58. It was the most incredible feeling. I had found my purpose.”

 

“It was after my second Comrades, coming in 11:54 after a terrible day on the route, that I got my tattoo in Clarens. At the bottom, there is a darkness that I went through, the drugs and negative aspects that grabbed me to keep me down. That disgusting self. Then the phoenix rises out of the darkness. The phoenix has the head of an eagle – something that can see everything. Every morning it reminds me where I’ve been, and where I’m going. Out of the darkness, I’ve become aware of who I am. At the top, my Comrades number is there. While I haven’t earned it permanently yet, it’s my commitment to keep running.”

 

Hooked on running

“I am an addict. Every day is a struggle, but I’m glad I have replaced a bad addiction with a good one. At Slow-Mag last year, I cut open my palm while climbing over a gate to get to the start in time. I was bleeding when the start gun went off, but I just grabbed some tissues from a lady and ran a sub-4:00. It was my last chance at a good seeding for Comrades and I got it! Four stitches later, I was being told off by the nurse but it was worth it!”

 

To date, Shaun has run 52 marathons, 34 ultras, and still more half marathons and 10km races, and earned his permanent number in the 1000km Challenge, having been involved with it for three years. “Today, I run every Saturday and Sunday, and if there is nothing on the Saturday, I’ll do a parkrun. I once ran three races in one day, the first at Tom Jenkins, followed by a parkrun at Delta Park, and then I stayed for a cross-country championship that afternoon. I also did three marathons in 30 hours, driving between three provinces: The Shaduka Coal in Mpumalanga, then the night race in Ottersdal, and Johnson Crane the next morning. I passed out under a tree by the end of it with three medals around my neck!”

 

Ambassadorial role

After two years with the Alberton club, Shaun received a surprise message from the Comrades King, Bruce Fordyce, inviting him to run as a running ambassador for the Nedbank club, and he jumped at the chance. “It was a great opportunity. We created a group called The Green Machine, and the whole concept is to inspire each other and other runners. Now, when I see a ‘newb’ on the road, I encourage them to join any club, to learn and meet new people, and I often get asked for advice, about what to eat, about race routes, and if I know about extra entries and things like that. I love inspiring people, so my main philosophy now is to spread smiles on the road, especially through my photos. One of my goals is to run two hours at one of the ladies’ 10km races, just so I can walk, photograph and enjoy myself. I’m also running my first ever Two Oceans Ultra this year.”

 

“Meanwhile, I’ve fallen in love, I’m looking for a job, and who knows, maybe there will be little coltpowers soon? Also, two years ago, I designed this action figure of me. My face with a Superman body. It’s called The Phoenix. I wanted to create this comic of a normal guy who got divorced, went through bad stuff and fell into toxic sludge, then he got superpowers. Maybe he runs around and saves things? That’s what I want to be. I used to be the villain. Now I choose to be the hero.

Vlam Pieterse is one of the most recognised Comrades runners of the last 15 years, despite always finishing with just a few minutes to spare, thanks to his heroics as a long-time driver of the sub-12:00 pacing bus, and in 2015 he will once again be part of the Modern Athlete Comrades Pacesetting crew. 

More than half of the field at the Comrades Marathon crosses the finish line in the last hour before the final 12-hour cut-off gun is fired, and as the countdown to the gun approaches, so the runners become more and more desperate to make it home on time and claim that prized medal. But one thing they have going for them is the 12-hour pacesetting buses, with hundreds upon hundreds of passengers all hanging on to that flag and the comedic comments and motivational spurring on of the volunteer bus drivers, men like Vlam Pieterse of Hartbeespoort Marathon Club.

 

Pacing Perfection

With 23 Comrades medals to his name, the 57-year-old has finished with 10 minutes or less to spare 18 times, so he is an expert on getting the pace just right at Comrades. But it all started in a half marathon, when Vlam helped some clubmates run their target time, and his pacesetting skills soon led to more requests, until eventually he found himself the designated driver of the sub-12:00 bus at Comrades, even before the buses became an official, organised part of the race. Thus the legendary ‘Vlam se Bus’ was born, and Vlam even used to bring along a huge weather balloon with his name on it, so that fellow runners would be able to spot him amongst the crowd at the start! Another part of the Vlam legend is the role his wife San plays on race day, popping up at regular intervals along the route with her marmite sandwiches – now just as famous as Vlam himself!

 

“I help runners who are hoping to reach the cut-off time, including those who are capable, but don’t believe in themselves enough,” explains the red-haired Vlam, hence his nickname. “For me, the ultra-marathon is a spiritual journey… we are fortunate to be able to run it, and knowing we can do it strengthens the mind. But sometimes we need a little bit of help to get home.” Thus Vlam breaks the distance up into smaller, more manageable segments, and keeps the group’s minds off the distance with jokes, songs and a flair for making funny comments, like “Bolyfies vorentoe, borsies uit, dames ook!” The group chants, sings, waves their hands – anything to have fun while keeping going – and every kay marker is greeted with the singing of Queen’s Another One Bites the Dust.

 

Vlam actually says that he can’t run races without a pack around him any more – he misses the camaraderie too much! But driving the 12-hour bus is also a huge responsibility, one that he doesn’t take lightly. “It’s really living life on the edge – great if you make it, heartbreaking if you don’t. I have learnt to remember that I am a pacesetter, not a nurse, and I have to keep the best interests of the group in mind. I must stick to my pacing chart to ensure that everyone in the bus gets to the finish on time, and I cannot slow down or stop for anybody who can’t keep up, even though it breaks my heart to see them drop off the bus.”

The Modern Athlete Pacesetters will once again be in action at his year’s Comrades Marathon on 31 May, but this year the volunteer pacesetters will be appointed well in advance and will be in action in some qualifying marathons or shorter ultras leading up to the Big C. This will allow runners to meet and run with the Pacesetters before the big day, to get to know their pacing style and strategies.

 

Vlam Pieterse is just one of our volunteer Pacesetters, and several others from previous years will also be returning – watch the mag for more on them in coming months – but Modern Athlete is still looking for more pacers. If you are willing to carry a flag at Comrades, please mail Sean Falconer at [email protected] and include a brief running CV. Please note that only experienced Comrades runners will be considered for this important but immensely satisfying job.

When it comes to breaking off a piece of chocolate, you might have that sinking feeling of guilt that it will put a dampener on your training and runner’s lifestyle, but don’t fret, because it actually relieves the stress put on your body after the hard miles. Just remember, it’s all about moderation… BY ESMÉ MARÉ, REGISTERED DIETICIAN AT CHRISTINE PETERS & ASSOCIATES

Running helps to build strong bones, strengthen muscles, improve cardiovascular fitness, burn energy and help maintain a healthy weight, but it can also place stress on your body. Some runners therefore turn to certain foods to help reduce the stress placed on their body and to help improve performance and recovery, and thus both dark chocolate and chocolate milk have become very popular amongst runners.

 

Come to the Dark Side

Chocolate contains potent antioxidants called flavanols, which may reduce exercise-induced oxidative stress. Studies have shown that consuming moderate amounts of chocolate can boost heart health, and lower blood pressure and cholesterol. Other research suggests that these flavanols can ease inflammation and lower the risk of potential blood clots. However, not just any chocolate will do!

 

The darker the chocolate, the higher the antioxidant content and more heart-healthy benefits. Dark chocolate has a lower glycaemic index, which means that eating dark chocolate won’t make your blood sugar levels peak. Choose a dark chocolate 70% or higher, which will help keep your blood sugar levels stable. Just remember to take note of the calories, as chocolate is high in fat, contains sugar, and it’s very easy to over-indulge.

 

Drink Up!

Chocolate milk may help give you more power and help you run longer if you drink it before your workout. It can also improve recovery if you take it after your workout. The chocolate milk helps replace fluids and electrolytes lost during exercise and contains calcium and vitamin D, which will help in strengthening bones. Chocolate milk also contains the perfect ratio of carbohydrates to protein to improve recovery after exercise. The carbohydrates will replenish the depleted glycogen stores and the protein will help rebuild muscle.

 

It is worth mentioning that the benefits from chocolate milk are from the milk and not from the chocolate. The chocolate only adds to the flavour of the milk and the amount of cocoa in the flavouring does not contain sufficient amounts of antioxidants to be of benefit to the athlete. Therefore, any flavour of milk can be used.

Moderation Reminder

Even though chocolate can help your running performance, you still need to consume it in moderation as part of a healthy balanced diet, because chocolate and chocolate milk are high in sugar, fat and energy, and excess consumption can still lead to weight-gain.

Some Perspective

Four Lindt 70% dark chocolate squares equal one slice of bread and two heaped tablespoons of peanut butter, or 250 calories. To burn that many calories, you would need to do one of the following sets of exercise:

·         69 minutes of walking

·         29 minutes of jogging

·         21 minutes of swimming

·         38 minutes of cycling