Category: Features

Towards
the end of January, Athletics South Africa (ASA) put out a media release to say
that 11 South African athletes were sanctioned during 2012 for doping offences,
with a further six outstanding cases awaiting finalisation (including that of
Comrades winner Ludwick Mamabola, at the time). The media statement added that
this is a very high number for a single country, even more so given that there
were only four athletes sanctioned in 2011, according the annual report of the
South African Institute of Drug-Free Sport (SAIDS).

As
ASA President James Evans put it, “There is clearly something badly wrong with
the knowledge of the athletes and their support teams. In many cases the
substances were taken out of pure ignorance, but even in those cases where it
was not only ignorance, one gets the sense that some of the athletes felt that
the testers will never catch them. They obviously believed the myth that the
testers are always one step behind the takers. If that ever was the case, it
isn’t any longer.”

CATCHING UP WITH CHEATERS

James
is so right, because in early March the international sporting headlines
included a story that six athletes from Russia
and Belarus had been caught for doping in retrospective drug tests of their samples from the 2005 Track and Field World Champs in Helsinki,
Finland, including three gold and two silver medallists, mostly in hammer throw
and shot put, some of whom had also been Olympic medallists between 2004 and
2012. The frozen samples from Helsinki were re-tested by the International
Association of Athletics Federations’ (IAAF)
just within the eight-year statute of limitations for drug violations laid down
by the World Anti-Doping Code.

That was
followed a few days later by another news report that 17 athletes worldwide
face doping bans after abnormalities were detected in their IAAF biological
passports, which show any changes in an athlete’s blood sample, compared to the
original profile, which could have been caused only by doping. The biological
passport programme was pioneered by the International Cycling Union (UCI) and
introduced by the IAAF in 2009.

PASSPORT CONTROL

“The
biological passport concept evolved out of the realisation that traditional
anti-doping methods were relatively ineffective, and that our insistence on
finding a ‘smoking gun’ in order to detect doping was compromising the fight
against doping,” says Dr Ross Tucker of the Sport Science Institute of South
Africa. “That is, we were naive to think that simply testing for a substance,
either in or out of competition, was going to catch cheats and dissuade
potential cheats. It’s just too easy to avoid detection, and the effect of
drugs persists long after the drug is gone.”

“So
now we have a paradigm shift in doping control, and it involves longitudinal
testing in the form of a biological passport. The concept is that rather than
try to find the substance in the body, we can find its physiological effects.
There is a natural biological variation in blood variables, and unusually large
deviations are flagged as suspicious. By tracking an athlete over time,
anti-doping gets a ‘fingerprint’ that allows any future changes to be detected
in the context of individual physiology.”

AND IT’S
WORKING!

Ross points to the stats as evidence of how this
programme is proving effective: In 2001/2002, he says about one in eight
samples tested showed abnormal percentages of reticulocytes, the immature red
blood cells that mature into mature red blood cells. The normal count is
between 0.5% and 1.5%. If an athlete has blood removed and re-infused (as in
illegal blood-boosting), or uses EPO and other banned substances, this count
can go abnormally high or low. When the test for EPO was developed in 2003, the
number of abnormal results climbed substantially, then tailed off again until
just 1 in 10 abnormal results were found. However, since the biological
passport programme has been in place, Ross says the stats now show just 1 in 40
abnormal results, and he concludes that, “Doping has been squeezed down.”

IAAF President Lamine Diack echoed this in a recent
media statement: “The IAAF’s message to cheaters is increasingly clear that,
with constant advancements being made in doping detection, there is no place to
hide. The IAAF will continue to do everything in its power to ensure the
credibility of competition, and where the rules have been broken, will
systematically uncover the cheats.”

Information
on testing procedures and which substances are prohibited can be found on the
SAIDS website, www.drugfreesport.org.za, as well
as ASA website www.athletics.org.za (under Info Centre, Anti Doping).

“I remember
crossing the finish and I thought it wasn’t real at all,” says Randfontein born-and-bred
Cornelia as she recounts her victorious day at this year’s SA Marathon Champs
in Oudtshoorn. “I was happy and shocked at the
result. I became the youngest champ ever, and this was my first ever marathon!”
Before that, Cornelia had focused on half marathons, but recently stepped up to
a few 32km races and done some longer training runs in preparation for her debut
marathon, which she won in a time of 2:46:13.

What makes Cornelia’s victory even more extraordinary is that she beat experienced marathon
runner and Central Gauteng team mate Kim
Laxton, who seemed the favourite to take the title this year. Cornelia
remembers running to keep up with Kim to the 23km mark, but then she knew she
could pick it up. “In the last 19km or so I ran up front and I did not see her again
before her finish. I guess now that I have this victory at a young age, I can learn
from it and better myself and my times.” Kim came home in 2:47:25 for the
silver medal, while third place went to Melanie van Rooyen of KwaZulu-Natal in 2:48:35.

While her
win was still three minutes outside the women’s qualifying
standard of 2:43:00 for World Champs qualification, Cornelia says it’s a great
stepping stone for her. “It’s so positive for me after little time for
preparation. I want to get to the point where I can represent South Africa
and also get some sponsors so I can run overseas,” she says.

BORN TO WIN

Cornelia has always been an athlete, having started running and
competing from the age of nine at primary school, where she participated in the
1 200m and 1 500m events. At the age of 11 she received her SA colours for the
first time and her talent continued to develop in high school, where she was
awarded further accolades for her running, and as her love of running grew, she
turned to cross-country and eventually road running, where she has blossomed. With
her great attitude towards the sport and her forthright humility, she was
pretty confident of running at a top level after school. “I trained on my own
for a while, but it didn’t fit with me,” she explains. “In the last four months
I’ve been with a coach who is pushing me for results and times, and picks out
the races in Gauteng.”

At the moment, Cornelia holds personal bests of 35 minutes for 10km and
77 minutes for the half marathon, and is hoping to bring her times down soon, so
that sponsors will take notice. “That’s what you’ve got to do now – you have to
compete with the top runners, and get the results and times, so sponsors and
teams will get behind you.” She adds that she believes running can take her to
new heights and places she hasn’t been before. “I’d love to be able to compete
with the best and also run some races overseas! If I can get represented and
can improve, I will get there.”

Despite her optimistic outlook, Cornelia also hopes Athletics South
Africa gets their act together with paying athletes for their wins. “There’s a
lot of athletes not getting paid and looked after, so there needs to be a
change there. As an athlete you rely on winnings and the athletics body
standing up for you.”

SACRIFICE AND
JUGGLING

During the week Cornelia trains on the track with her coach, including 1
000m intervals to work on her speed. She says bringing her times down on the
shorter distances is her priority. “I’m doing my first track champs soon and I
don’t know what to expect, but I have been working hard because I’ve been
struggling with running on the track.” On the weekends, she lines up regularly
at shorter local races on Saturdays, and does 30km long runs on Sundays. In the
recent Sarens Half Marathon in Edenvale, Cornelia grabbed a fifth placing with
a 1:23:24, and other notable runs in recent months include finishing as
runner-up in last year’s Ocean Basket/Marcel van’t Slot 15km, where she clocked
59:01, and a close second at the Jakaranda SABS Half Marathon in just over
1:22.

Having appointed a coach just a few weeks before the marathon champs,
Cornelia says that decision is really paying off. “If I don’t get my times, if
I’m struggling, my coach won’t put me down. He is always positive about my
running and that helps me when I compete!” she says. “It’s about eating
healthy, too! Of course, I cheat sometimes but you have to eat the right things
if you want to be better.”

Cornelia says that her current success is also thanks to her being able
to juggle being a mother to four-year-old Stephen and still fitting
in a lot of hard training. “It’s very hard to be a mom – when you have a
kid, you always have to run around anyway!” As for Stephen, he may still grow
up to be a runner as well, but Cornelia says she will let him choose his own
way. “I won’t push Stephen to run and compete one day – if he does, it will be
great, but it does take a lot of dedication!”

KEEPING IT REAL

For an
up-and-coming star on SA’s running circuit, Cornelia stays grounded and relaxes
by singing at Karaoke nights once a week. “I get my mind off things when I’m singing
and performing,” she says. “You always need to do things besides running to
relax!” And while her status as a top runner is slowly growing, Cornelia says
she still looks up to Rene Kalmer as her role model on the big stage. “She’s my
favourite because she has talent, she has a beautiful personality, and gives out
advice easily!”

And so,
with fresh, young legs, heaps of talent and dreams of international races and
becoming a star name, Cornelia is definitely an athlete to watch for the future,
and her unassuming approach to the sport should see her go far and get the
times she trains so hard for. “I feel like one day I will be able to tell the
kids who want to run to never give up – even if you don’t win and struggle at
first!”

In 2004, the year that Chapman’s Peak Drive was reopened and the Old Mutual Two Oceans Marathon returned to its traditional route, the field in the 56km ultra-marathon climbed to an all-time high of 9 769 entries. That beat the previous record of 9 227, set in 1991 but now, in 2013, we have a new record, as the entries counter was standing on 9 847 at the time of going to print, near the end of February, with two weeks still to go before entries closed on 5 March!

When you add the maximum sold-out 16 000 entries in the half marathon, the maximum sold-out 800 in the trail runs, and the 900-plus entries already received for the International Friendship Run, plus entries already received for the various fun runs the total number of athletes who will be in action over the Easter Weekend already stands at over 29 000. In 2012, the total number across all events reached 28 794, and at least another 1 000 entries are still expected to come in for the Good Friday Fun Runs, so the total figure for 2013 could go past 30 000 – but even if no more entries came in (which we all know is not going to happen), the 2013 Two Oceans is already the biggest of all time, and further cements the event’s status as South Africa’s largest running event.

Looking at the statistics of the ultra, it is interesting to note that 39% will be doing the race for the first time, undertaking their first Two Oceans ‘Voyage,’ which is testament to fact that earning a finisher’s medal at the ‘World’s most Beautiful Marathon’ remains a highly sought after achievement. In fact, there are already 1 300 more novices in the ultra than last year’s race, which had a 27% novice entry stat! Another very pleasing figure – if you will excuse the pun – is the number of women running the ultra this year. Last year 26% of the field were female, while this year the stat has climbed to 30%. Comparing numbers, by the end of February there were already nearly 1 000 more women in the field than 2012.

But wait, there’s more… as they say in the TV infomercials. International entries in the ultra (from countries outside of Africa) have risen this year to all time high of over 700. Last year there were 567, which was already a big jump over the 2011 record of 494 – so the international marketing efforts of the Two Oceans Marathon Organisation are clearly paying off! Also, the record for African entries (from countries outside of South Africa) has been broken: It was 176 entries in 2011, while this year entries have already climbed past 180. (Oh yes, the entries for the International Friendship Run on Good Friday have also climbed over 900, well past the 2012 record of 768.)

Bringing things all the way home, the split between Western Cape entries and those from other provinces stands at 25% to 75%, which is very similar to the 26-74% split of 2012, but note that the total number of entries in both categories are significantly higher this year, which once again shows that the Two Oceans ultra is not only one of the country’s most popular events, but is growing in popularity!

Ultra entries close on 5 March, as do all substitutions, upgrades and changes of seeding, and absolutely no changes whatsoever will be permitted after that date. Runners should also take note that it is against the race rules to give a number away to another runner if you can no longer run, and this will lead to disqualification for both runners and a ban from the event for a year

So, now it is full speed ahead as we move towards the Easter long weekend and the annual voyage around the Peninsula. The 2013 Two Oceans promises to be the biggest and best of all time… and perhaps we may also see some new course records set to go with all the record entries!

PLAN YOUR OCEANS WEEKEND

The programme for the annual Two Oceans Easter Weekend is jam-packed with highlight events, so check out the list below and start planning your long weekend.

Wednesday 27 March to Friday 29 March

Old Mutual Two Oceans Marathon Exhibition

Venue: Cape Town International Convention Centre

Thursday 28 March

Blue Number Club Dinner

Venue: Old Mutual Business School, Pinelands

Friday 29 March

Old Mutual Two Oceans Marathon & Half Marathon Special Friday Run

Venue: Main Road, Newlands

Friday 29 March

Old Mutual Two Oceans 22km & 10km Trail Runs

Venue: Jameson Plaza, UCT Upper Campus

Friday 29 March

Old Mutual Two Oceans International Friendship Run 5km

Venue: V&A Waterfront Amphitheatre

Friday 29 March

Old Mutual Two Oceans Fun Runs

Venue: UCT Rugby Fields

Saturday 30 March

Old Mutual Two Oceans Ultra Marathon & Half Marathon

Venue: Main Road, Newlands

THE EXPO THAT HAS IT ALL

The Old Mutual Two Oceans Marathon Exhibition runs from 27 to 29 March at the Cape Town International Convention Centre. Traditionally, the exhibition was a pick-up point for race numbers, but it has grown into a far more inclusive sports event.

Open to the public and free of charge, the Old Mutual Two Oceans Marathon Exhibition is the perfect opportunity for running and fitness enthusiasts to see the latest gear from top sports brands, notably adidas, the new technical sponsor of the event, which will be showcasing their range of BOOST running shoes amongst other running apparel innovation. And there will be new products to test from the likes of Gu at their Energy Lab, as well as innovative new technology from many other industry leaders on display.

These three days of pre-race build up provide the perfect opportunity for runners to get into race mode. Old Mutual will be inviting visitors to meet the Virtual Coach or check cholesterol and general health with trained professionals. They will also be offering foot massages and will be handing out personalised supporter posters too.

With over 100 exhibitors to see and buy from, race runners are also able to pick up any last minute gear that they may have forgotten en route to the world’s most beautiful marathon. With all of these services and exhibitors under one roof, the pre-race routine just got that much easier. The only thing left to do is run.

Wednesday 27 March, 10:00 – 19:00

Thursday 28 March, 10:00 – 19:00

Friday 29 March, 09:00 – 17:00

For further information, please visit: http://www.twooceansmarathonexpo.co.za

OCEANS OF CARING

The Old Mutual Two Oceans Marathon doesn’t just provide a great day out for runners, the event is also a fantastic way to give something back to the community. For that reason, the Two Oceans Marathon Initiative (TOMI) was launched for the 2012 event and replaced all previous race charities. TOMI is a fundraising initiative that provides much-needed funding for select groups of charities, with the emphasis placed on ensuring that the education and sporting needs of children are met, education facilities are provided and upgraded, and environmental issues involving our parks, flora and fauna, as well as animals both on land and in the water, are included.

If you would like to do a direct deposit, our banking details are:

Bank: Nedbank

Branch Code: 198765

Account Number: 1077006233

Account Holder: Two Oceans Marathon Association

BRING THE FAMILY

Runners and walkers of all ages are invited to take part in the Old Mutual Two Oceans Fun Runs, taking place at the University of Cape Town (UCT) rugby fields on Good Friday, 29 March. There will be loads of fun for the whole family:

12:00  56m Nappy Dash – for kids aged 3 and younger (must be able to walk)

12:30  300m Toddlers’ Trot – for kids aged 4 to 6

13:30  2.1km fun run/walk – for the young, the old and the not so fit.

14:00  5.6km fun run/walk – for the fitter and more adventurous runner/walker.

15:00  8km fun run/walk – the perfect loosener for those running the half or the ultra marathon.

There will be no time limits on any of the fun runs, so bring your family and friends, especially your kids, and come and experience the spirit of this great event. Prize-giving will be done in phases: For the Nappy Dash, Toddlers’ Trot and 2.1 km fun run/walk the prize-giving will start at 14:00. For the 5.6km and 8km, the prize-giving will start at 16:30.

The entry fee for all the events in the fun run programme will be R25. Late entries will be taken on the day in the registration tent at UCT from 9am onwards, but to avoid the queues, enter online at www.twooceansmarathon.org.za. You can also pre-enter manually at the Western Province Athletics office at Vygieskraal Stadium, Johnstone Road, Athlone, weekdays 09h30-15h00, or at the Two Oceans Expo on the Wednesday and Thursday. More info at Tel 021 699 0615 or [email protected]

FUN RUNS FOR THE COMMUNITIES

A series of ten 5.6km community fun runs, organised as a joint initiative between the Two Oceans Marathon Association and Western Province Athletics, kicked off in August 2012 to encourage participation in physical activity and bring the Two Oceans Marathon brand and spirit to the greater community of Cape Town. The remaining fun runs in the series will be held on:

16 March  Rocklands Sports Field, Mitchells Plain

20 March  Green Point Stadium, Sea Point

23 March  Florida Park Stadium, Ravensmead

The distance of 5.6km was chosen to align these fun runs with the 56km Old Mutual Two Oceans Ultra. The series provides an opportunity to identify running talent and creates a platform for development of future top runners, as some participants will be invited to take part in the Old Mutual Two Oceans Marathon Fun Runs on Good Friday.

DINNER FOR BLUE TENNERS

When you run your tenth Old Mutual Two Oceans Marathon, you are awarded your permanent Blue Number, and similarly, when you complete your tenth Two Oceans Half, you receive your Light Blue Number. The Blue Number Club (BNC) was founded to celebrate this achievement, and a special BNC area is reserved for BNC members at Registration as well as on the finish line on race day.

Furthermore, each year the Blue number Club Dinner takes place two days before the race, to give all the Blue Number holders a special opportunity to meet up. This year it will be held on Thursday 28 March at the Old Mutual Business School in Pinelands. For more info, contact Tel: 021 657 5140 or e-mail: [email protected].

SPECIAL CARE IN RUNNERS’ VILLAGE

One of the most notable charitable initiatives of the Two Oceans event is the Runners’ Village, which provides accommodation and meals to athletes from disadvantage communities who do not have the financial means to participate in the Old Mutual Two Oceans Marathon, but do have the desire to be part of the ‘world’s most beautiful marathon.’ Runners must be a club member and must earn no more than R3000 a month in order to qualify for the Village, and once in, they are always looked after very well by the dedicated team of volunteers. Who knows, perhaps we may see a gold medallist amongst the Runners’ Village runners this year.

PLAN YOUR PARKING!

With the increase in entries at this year’s Two Oceans, it is more important than ever for runners to ake note of the parking arrangements that the organisers have laid on. The UCT campus rapidly fills up on race day and cannot accommodate all the tens of thousands of cars that will head towards the start and finish of this great event, so rather use one of the extra parking facilities at four schools within a 1km radius of the start, at Westerford High School, SACS High & Junior Schools, and Groote Schuur High School. A shuttle service will run at regular intervals from the finish to all the schools so that runners can get back to the ir cars after completing their event. There will be a stand at the Expo with large maps and marshals to explain the various options to you. And remember the best way to avoid stress on race day is to arrive early!

QUICK SUPPORTER’S GUIDE

The following spots have been identified as spectator ‘hot spots’ and are great for watching the race and taking in the breathtaking views that Cape Town has to offer:

•  Main Road, Lakeside

•  Fish Hoek-Kommetjie Road

•  Silvermine Road intersection

•  Noordhoek Village, start of Chapman’s Peak

•  Constantia Nek

•  Cecelia Forest, along Rhodes Drive

•  Kirstenbosch Gardens

•  Union Avenue towards UCT

Just take note that several roads will be closed on race day to ensure the free flow and safety of the runners. To see a full list of road closures, go to www.twooceansmarathon.org.za/support/road-closure

CATCH IT LIVE ON SABC 2

The world’s most beautiful marathon will be broadcast live on SABC 2 on race day, so if you’re not running and can’t be on the course to support the runners come Easter weekend, make sure you have the alarm clock set, the coffee and rusks ready and couch booked from 6:25am! The broadcast will start with the start of the ultra, and coverage will continue until 10:30

CATCH US ONLINE

Visit www.twooceansmarathon.org.za for all the latest race information, or follow us on Facebook at facebook.com/TwoOceansMarathon and Twitter @2OceansMarathon. You can also contact us on tel. 021 657 5140 or e-mail: [email protected].

Christine Bernard: “I am running the Two Oceans Ultra for the first time. I’m wary about the weather, but looking forward to being part of the most beautiful race in the world. This is one I’m not doing for time, but rather to enjoy every moment of it!”

Camillah Adams: My goal is to complete it! The sole purpose I started running was to one day complete a Two Oceans Half Marathon. After my first 5km race in 2011, I became addicted to running. My dream is close to coming true come March!”

Graeme Saggers: “I’m doing the Ultra for the first time. Stressing like crazy, but very excited at the same time… I think about it every day, and every night at like 2am!”

Megs Hollis: “I am running the Two Oceans Half because I used to struggle to run 4km! Last year I started running 10km races and thoroughly enjoyed challenging myself – it is so motivating having something to train for, and a goal other than the number on a scale. It’s about perseverance and positivity! My hopes for race day are to cross the finish line with a huge smile and a decent time. I can’t wait to prove to myself that I can do it!”

Sibusisio Zwane: “I’m impatient, nervous, but happy at the same time. Gunning for a silver. I’ve declared war!”

Tamlyn Miller: “First time I am attempting the half marathon. My husband and I just want to finish the race in under three hours!”

Kim Boschoff: “Been running for the past year and I’ve never been more excited for a race! It’s going to be epic!”

Bongani Myaka: “First time ultra, training going well. I’m a bit scared, but I try to block those thoughts out my mind. I can’t wait!”

Aneekah Fataar: “After running 56km (and the plan is to finish the race under cut-off time), I expect to be sore… Very sore!”

Nyakwesi Keregero- Motsa: “I’m a Two Oceans Half Marathon first-timer. I’ve never been to Cape Town, so the only reason I’m doing this race this year is so I can experience the Cape Town Vibe.”

Rene Lourens: “Ultra first-timer! Have no idea what I’m letting myself in for!”

Henry Thank: “Oceans is something I’ve always wanted to do. I’m a bit wary if it rains, but I’m very much up for the challenge. I’m doing the half and looking forward to crossing the finish line injury-free!”

Roxanne Scholtz: “I started running seriously for the first time in January 2013 and I have been running consistently since. Ran my first 21km three weeks ago and finished my first marathon shortly after! What a feeling of absolute mixed emotions… I qualified for the Two Oceans Ultra and can’t wait to cross that finish line – I know I’m bigger than the challenge I’m facing and I’m determined to make it!”

It may come as a surprise to you to discover that one
medium-sized boiled potato with the skin contains about 45% of the daily recommended
value of vitamin C, and as much or more potassium than bananas, spinach or
broccoli. It also accounts for 10% of the daily value of vitamin B6 and trace
amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron and zinc.

Regrettably, however, we tend to consume potatoes as
oily fries, or potato chips, and baked or boiled potatoes are generally dressed
in fats like cheese sauces, butter or sour cream. To get
the most out of the power of this delicious veggie, it’s important to get rid
of the frills. Instead, we can focus on the three types of potatoes us South
Africans are used to and what athletes need to keep note of if they’re fueling
for a long run or ride.

KEEPS YOU GOING

We are all familiar with the white (or yellow)
potatoes, sweet potatoes and new (baby) potatoes. All of these varieties
contain roughly the same amount of vitamins and minerals per standard portion.
Potatoes mostly differ from one another in their starch content and type, which
affects not only how fast they’re digested, but how they act when cooked.

?        
Boiling usually
results in a lower glycaemic index (GI), since starch can bind with water. The
dry heat of baking, on the other hand, lowers moisture and concentrates the
sugar in the potato. Keeping the skin on will also contribute to a lower GI as
the fibre in the skin helps to decrease the rate at which the sugar is absorbed
into the blood after digestion.

?        
White potatoes,
whether you have them mashed, baked, as fries or potato chips, have a high GI,
which means that their carbohydrates are quickly turned into sugar, which
elevates your blood sugar levels quickly after they have been consumed.

?        
Also known as baby or
creamer potatoes, new potatoes are any potatoes which are gathered young, just
before their sugars are completely transformed into starch. It is due to this
that they have an intermediate GI.

?        
Rich in vitamin A and
beta-carotene, the sweet potato offers complex carbohydrates (due to their
higher fibre content) along with antioxidant nutrients. Boiled sweet potatoes
also have a low GI.

REFUEL, REPLENISH

There are no two runners on the face of the earth who
are exactly alike, so it is important to keep in mind that what works for one
runner may not work for everyone. It is important to fuel every 45 to 60
minutes during a long ride or run of 90 minutes or more, with around 30g to 60g
(three to four new potatoes) of carbohydrate per hour. Just remember to always
test new fuelling snacks during trial runs or rides.

Out of the potatoes mentioned above, the new potatoes
will do the best refuelling job, as they have an intermediate GI and are easier
to consume and digest – due to their lower fibre content – during a long ride
or run. The intermediate GI will not only provide you with a quick surge of
energy, but will assure that you have sustained energy levels for longer. By
adding a little salt to the baby potatoes, it can become a lovely savoury treat
during a long ride and can also help to replace sodium lost through sweat. New
potatoes can also be consumed as your starch after the race to help with refuelling
of your carbohydrate stores.

Dijon mustard potato salad

Try this simple recipe to have with your lean protein
and fresh vegetables.

Serves 4

Prep time: 10min

Cooking time: 15min

Ingredients:

12-16 new potatoes (scrubbed) and halved

1 tbsp. white wine vinegar

1-2 tbsp. Dijon mustard

Coarse salt and ground pepper (according to taste)

2 tbsp. olive oil

? cup chopped fresh flat leaf parsley

Method:

?        
Place the new
potatoes in a pot of lightly salted boiling water (1/4 to ? tsp. salt). Cover
and simmer for 15 minutes or until tender, then drain.

?        
In a large bowl,
combine the white wine vinegar and Dijon mustard, season with salt and pepper.

?        
Add the hot cooked
potatoes and toss all the ingredients together.

?        
Let cool, tossing
occasionally.

?        
Add the oil and
parsley to the cooled potato mixture. Season with salt and pepper, and toss.

Having focused on the full Ironman distance in recent
years, training for the considerably shorter Olympic distance of 1.5km swim,
40km bike and 10km run meant that Ken and Rob had to alter their usual training
programme. After all, the last time Ken actually raced such a short triathlon
was in 2004 in Cancun, Mexico, where he placed fourth in his age group. “For
shorter triathlons, you have to readjust from start to finish – and go out
strong from start to finish,” says Ken. “Our swim sprints therefore went down
to 50m, 100m, 200m, while our rides went down to short 10km, 20km and 30km time
trials. Our running was reduced to quick track sessions.”

That change in focus did the trick for the veteran
pair from Johannesburg, because Ken and Rob went into the recent ITU World
Triathlon Grand Finale in London with much improved speed, and it showed in Ken’s
first place in the 70-74 age category in 2:24:12 as well as Rob’s seventh place
in the 60-64 category in 2:12:18. “I remember having a good swim and ride at
the tri, but got lost in transition after the bike leg. Eventually I tracked
back and had a good run,” says Ken, who then, at the last minute, also entered
the pair in the London Aquathlon World Champs, where Ken claimed another gold
medal in his age group in 41:52 and Rob took fifth in his age group in 39:24!

FRIENDS IN TRAINING

These incredible performances are just the latest in a
long list of achievements by Ken and Rob thanks to their highly successful
friendship and training partnership. “I would never have got the results
without Rob by my side through training every day,” says Ken. “Rob and I train
wisely and consistently, and I think that comes with experience. Through the
years that we’ve been training together, we’ve found a programme that’s suited
us. It’s always great to have someone around you motivating you to push on and
work harder.”

Ken also feels that he needs to up his game because
he’s a decade older than Rob, and that has pushed him on to greater
achievements. “We did the Comrades, Ironman, Duzi and Midmar Mile together, and
we climbed Kilimanjaro, and it’s great to share those experiences,” says Ken.
“I remember going to Kona in 2001 by myself and it’s not the same – you need
someone to share your sport with.” The pair met at Jeppe Quandom Athletics Club
in late 1997 when Rob started training for his first Comrades Marathon. “Rob took
a drunken bet with a friend that he could do Comrades and so joined the club. That’s
when we started training together, and with Rob’s background in playing and
coaching pro baseball, I knew that he had a coach’s mentality and structure.”

After that first event training together, they have
been inseparable, with Rob responsible for fine-tuning their training schedule,
normally working back from the race date of Ironman to determine when to do
their long swims, runs and rides. These days the duo normally fit in an
impressive two training sessions a day, and 13 sessions a week, with four days
a week set for running. They also do a cycle-to-run session once or twice a
week, focusing on speed, while adding two days a week for strength work
sessions in the gym. Next year, they’ll once again be running Comrades together,
as Rob was there for Ken’s 20^th run, and in 2014 Rob will run his 10^th.
“We’re in the same boat, Rob and I. We’re both around that age, are divorced,
our children are older, and we are in a time of our lives where we can afford
to focus on our training.”

RUNNING STAR

Ken only took up running at age 32, joining Jeppe and working
up to his first Comrades at 39, but he has gone on to earn nine silver medals
in his 21 Comrades, with a PB of 7:05, and has also run 13 Old Mutual Two
Oceans ultras, with six silver medals to his name and a fastest finish of 3:54.
His name is plastered all over the Jeppe Honours Boards, thanks to his
impressive times across all distances. Furthermore, in 14 Ironman events, Ken has
finished on the podium in his age category 12 times! “I did the Comrades to
Comrades for years and needed a change and new goals, so then it was my start
at Ironman in 2000,” he says, “and now that I’m experienced and getting older
and doing Ironman year in and year out, I still don’t feel the need to stop. I
want to do as much as I can.”

Back in 2011, Ken also won his then 65-69 age group at
the SunSmart Ironman Western Australia in a magnificent time of 11:42, smashing
the previous course record (12:06) by almost 30 minutes – with Rob placing third
in the 55-59 category. Ken has also held several national and Gauteng triathlon
champs titles in his age group and posted several wins at Ironman South Africa
70.3. Last year, on his third trip to the Ironman World Champs in Kona, he finished
fifth in 14:40:49 – and this after breaking his collarbone several weeks earlier
and swimming with one arm for a while. Next year, Ken and Rob are looking to
once again do both the half Ironman and Ironman South Africa events, as well as
Comrades. “We’re also hoping to do the Ironman in Cairns, Australia in 2015,
but there are obviously huge expenses in the sport,” says Ken. “Still, we’ve
been all over! Cancun, Ohio, Sweden, Kona and Nice. It’s been such a splendid
experience.”

When asked how he stays so sprightly at his age, he
says he doesn’t know the answer. “Some guys tell me they wish they could
perform like me when they’re my age. I guess I’ve just had sport all around me
and that’s the secret,” he explains. “My running has always been consistent,
even though there’s a bit of a slack off after an event, but it’s not long
before Rob and I are at it and focused all over again. I’ve been fortunate and
I’ll do it until I can’t anymore.”

Traditionally, the title of ‘World’s Greatest Athlete’
was given to the man who won the Olympic decathlon event. After all, the
decathlon comprises ten events over two intense days of competition: 100m, long
jump, shot-put, high jump, 400m, 1 500m, 110m hurdles, discus, javelin and the
pole vault. The event works on a points system, instead of relying on podium
finishes, so while one athlete may be a fast sprinter, he still needs to score
well in the other disciplines in order to do well overall in the competition. “A
decathlete is like a handyman that has to know his way around everything,” says
Olympian and SA record holder Willem Coertzen. “It’s important to know the
basics instead of technical detail with specific training. Your fitness needs
to be tops and you have to be patient to find the balance.”

GIVING IT A GO

Willem says the first time he noticed decathlon was during
the 2004 Olympics in Athens, when he was studying his teaching Honours at the
University of Potchefstroom. “I thought I’d have a go and pitched up at an athletics
meet in Bloemfontein. I found that I took to it, so after my studies I moved on
to Europe for developed training and I found a coach in Greg Richards, who has
a decathlon background himself.” That saw Willem living in London for seven
years, although he says he struggled to adapt to a new culture and the busyness
of city life at first.

However, he was soon competing regularly for the Shaftesbury Barnet Harriers club, and in
2007 he won the South of England Decathlon Championship with a score of 7245 points. A
year later he returned to SA to grab his first national title, followed by a
silver medal at the African Championships in Addis Ababa, Ethiopia. “It was my
first major competition outside nationals and even though I had to deal with
the high altitude, I was happy,” he says. “Then I surprisingly won the bronze
in the pole vault – a day after my decathlon! I was just asked to fill in and
come in at any height, but then I got the medal!”

GETTING STRONGER

After the elation of those championships, Willem had
an operation on an injured groin muscle and was out of action for four months,
but the rehabilitation only made him stronger. A few months later, he set a new
national record of 7907 points with his third place finish in the Multistars
Decathlon meet in Italy. Then in 2009, he improved on that score with an
African record 8054 points at the Hypo-Meeting in Austria, despite only
finishing 11^th, and that secured his selection for the World Champs
that same year. At the World Champs in Berlin, Willem finished 14^th
with 8146 points, setting six new personal bests in the process!

In the lead-up to the 2012 Olympics, Willem once again
improved the SA record, scoring 8244 points at the SA Champs, and he was
selected for the London Games. “I made the decision a few years before that I
would be at London 2012, and the Games stand out because it was personal for me
– everything was 10 minutes away from where I stayed!” However, he was
disappointed to only place ninth after scoring 8173 points.

FULL-TIME FOCUS

Willem moved back to Potchefstroom six months ago and continues
to focuse on his training, doing five to seven hours a day. Mondays and
Wednesdays are spent on weight training and throws, while Tuesdays and
Thursdays are focused on hurdles, running (400m, 1 500m and long runs) and
throws. He uses his weekends for long jump and high jump, and keeps his Fridays
for rest. “I’m on a break now before conditioning and training mid-November.
I’m aiming for a gold or silver at the Commonwealth Games next year, and I’ll
be looking at the next World Champs. There’s always Rio 2016, too!”

On top of his demanding training schedule, Willem still
finds time to be with his wife Odette and three-year-old daughter Wihane. “I’ve
learnt to cope with the routine. Sometimes I skip the track to run at home, and
after training it’s about keeping up with how active Wihane is!”

You can follow Willem on Twitter: @WillemCoertzen

It’s been a breakthrough year for Annie Bothma. The
17-year-old from Stellenbosch has run the fastest times in 2013 by a junior for
10km (36:47) and 15km (56:41), and she was selected by Western Province to run
at the SA Cross Country Champs in February, where she finished third, despite a
twisted ankle, and was selected to go to Poland for the World Champs in March.
Then in April she claimed the SA Junior 5000m title on the track, despite
running barefoot and severely burning her feet, and in May she added the junior
title at the SA 10km Champs. At the time of writing, she was also on course to
retain her junior title in the Spar Women’s Series Grand Prix.

And all this despite suffering from debilitating bouts
of illness. “It all started when I almost died of scarlet fever when I was six.
Since then I have struggled with my health, especially since grade five, losing
a lot of weight and spending more than a year in hospital if you put it
together. I started running in grade seven to escape the problems, and the more
I ran, the more I wanted to run – and then I started to become good at it. I fell
ill again at the World Champs and didn’t do that well, but I believe that made
me mentally stronger, which allowed me to come back and win the two SA titles.”

Annie lives with her parents and two brothers and is
currently in grade 11 at Bloemhof High School. Her other passion is art, and
she runs her own small business selling textiles and craft products to local
businesses. She hasn’t decided yet what she wants to do after school, but says,
“If I could, I would just run. I’m planning on taking a gap year after matric
to see what I can do with my running, and then taking it from there. I want to
try qualify for the Olympic 10,000m in Rio 2016, or else I am going to work for
the marathon later, because the further I go, the stronger and faster I get!”

Clandestine meetings, allegations of financial
mismanagement, board members being suspended, to-and-fro court battles… that
has been the norm at ASA in 2013. At one stage a large faction of the Board,
led by Hendrik Ramaala, tried to oust President James Evans, resulting in them
being suspended, which prompted the South
African Sports Confederation and Olympic Committee (SASCOC) to once again suspend the entire
ASA Board and take over the running of the sport by appointing interim
administrator Zola Majavu. However, the International Association of Athletics
Federations (IAAF) then got involved, telling SASCOC to hand the sport back
over to ASA, or face ASA’s suspension from international athletics – and thus
the exclusion of SA athletes from all competition outside of SA.

Sadly,
SASCOC reacted by suspending ASA’s membership and announcing that our athletes
will not be selected for Olympic, Commonwealth or other World Games teams until
further notice. (ASA can, however, still send teams to World Champs and African
Champs, and athletes can continue to participate overseas as individuals). The
Olympic body also said it would withhold financial support for athletes in the
Operation Excellence (OPEX) Programme, but subsequently withdrew that decision.
While the impasse between ASA and SASCOC has yet to be solved, James says that
bridges have been mended within ASA and the way forward is being discussed and
planned.

Modern Athlete (MA): What is the status of ASA?

James Evans (JE): ASA is still the
national federation for athletics in South Africa and recognised by the
IAAF as such. The office and the Board are recovering from the mayhem earlier
this year. It will take time, but Hendrick and I are working with the staff in
the office to get everything in place going forward. Officially we have still
not been notified by SASCOC that we have been suspended or why. There have only
been media reports. We have asked SASCOC for clarification, but they have not
replied.

MA: What is the IAAF’s position?

JE: They have made it clear that they will not permit
interference with their national federations. While they regard South Africa as
one of the top athletics nations, we are but one of 212 and they cannot make a
special dispensation for our country. If, in any way, the laws of our country
permit interference and anyone acts in that way, they will have no choice but
to banish us into the wilderness as we were in prior to 1992. That is the last
thing that any athletics person should want.

MA: So should our athletes be setting their sights on qualification for
the Glasgow 2014 Commonwealth Games?

JE: Since the Commonwealth Games team is out of our
control, it is difficult to answer. However, 2014 is the African Senior
Championships, which are just after the Commonwealth Games, so athletes will need
to be in shape in any event.

MA: What is the current financial position of ASA, are there potential
sponsors on the horizon, and what does the deal between ASA and the SABC entail?

JE: The broadcast rights contract with the SABC is
confidential, but in broad strokes, they bought the rights to televise all
athletics events. That fee covers the costs of our teams and running the
federation. The SABC also has certain obligations to televise certain events,
but because of the disruptions this year, the contract was not fully carried
out.

MA: With track & field struggling, will provinces, clubs or
professional events companies be allowed to organise top level (permit) track
meets in order to build the sport up again?

JE: For the past two years we have been attempting to get
clubs, provinces and organisers to put on one-day meetings, as it is done
everywhere else in the world. Only Athletics Central North West and North West University took up the challenge in
2013. We have asked for 2014 events, and have one additional meeting in Cape Town, but they are
the only ones. This is disappointing. For years people complained that they
weren’t allowed to organise permit meetings. Now that we want them to, they are
nowhere to be seen.

MA: Given the messy cancellation of the Soweto
Marathon, how do we ensure less cancellations
of events, and smooth organisation of those that stay on the calendar?

JE: Soweto Marathon was a
disappointment because Central Gauteng Athletics and the clubs in Soweto demanded that they
be given the race to organise, then they cancelled it! We had a sponsor
approach us and I know that the City of Joburg
always supports the event, so we can only surmise that there were other
reasons. We need to change the system in SA, where events get added and cancelled
at a moment’s notice. It is not good for the sport, and we need to make sure
that when people say they want to organise an event, they have the financial
and organisational capacity to do so.

MA: I believe existing road races throughout the country are now being
invited to host SA Championship races in conjunction with their event, instead
of ASA organising stand-alone events?

JE: Yes, that will apply to road, trail and mountain
races. (Incidentally, the IAAF is looking towards the same solution for the
World Half Marathon Championships.) ASA’s job is not to micro-manage the sport,
but to provide the framework for the sport. That is not well-understood in SA,
where people expect the national federation to finance and organise everything.
Nowhere else in the world does it work like that.

MA: You have been criticised for your leadership style and decisions,
not to mention accusations of financial mismanagement. This must be affecting
your ability to get on with the job…

JE: I am glad you say allegations, because eight months
later I am still waiting for any evidence to back the allegations. I think by
now it is safe to say that there is none. I am just disappointed that people
are quick to make and believe allegations, but are far less interested in whether
they are true or not. Also, the media are going to have to look at themselves
long and hard. The Press Code is clear about the need to verify sources and
thereafter to get comment before stories are run. However, most journalists
merely repeat allegations without worrying about the truth or the harm they do.
The fact that they didn’t question why, at any stage, or ask for proof of
allegations, is a damning indictment of the media in general.

MA: So what is the road forward?

JE: I have repeatedly said that we need to relook and
modernise our sport. Much of the present structure and mindset is based on the
1980s and 90s, but the sport has moved on internationally. Our constitutional
framework is clumsy and out of date. In fact, so out of date that the Companies
Act forced a number of automatic amendments in May, which we should have done
ourselves. We also have to amend our constitution to bring it in line with the
IAAF Constitution, and the National Sports Plan and resolutions taken at the
National Sports Indaba. This has to happen before the end of the year, or we
risk losing government funding.

MA: What are the most likely changes?

JE: There needs to be a realignment between the
commercial management of the sport and the pure sport-related decision-making
process. Athletics has to become a commercially viable sport and we cannot rely
on handouts anymore. For that to happen, commercially experienced people need
to guide that part of the federation. Also, we cannot, in terms of the National
Sports Plan, continue with the current demarcations of our members. We have unified
political provinces, but within Gauteng and
the Western Cape
we have three ASA provincial members each. We need to follow the District and
Provincial boundaries, similar to what football has done, and that may mean
standing on the toes of some provincial empires, but if we want to optimise our
funding sources, then it is no longer open for debate.

MA: So is there light at the end of the tunnel?

JE: Yes. With the IAAF supporting us and most of the
athletics people working together again, Hendrick and I are confident that we
can rebuild ASA to where it should be, both nationally and internationally.

In 2010, my year started of with a bang, winning
the Friendly City Marathon in PE in January and putting in a good show at the
South African Triathlon Champs in Germiston. Then one evening, while out
running down Milner Street, Grahamastown, I stood on a stone, fell and suffered
a hairline fracture to my ankle. And this happened a week before the SA
Duathlon Champs. I was angry and devastated, and to make things worse, I got
retrenched from my job in between all the happenings!

So I was on crutches for six weeks, but I
remained positive throughout this very frustrating period. Then two weeks
before coming out of my cast, I heard that I had been selected to represent my
country at the World Triathlon Champs in Budapest, Hungary. The inevitable questions
followed… How would I raise R27,000 to enable me to travel, and would I be
able to get fit enough in time to compete? But I was determined, and when my hubby,
Steve and I discussed the situation, we agreed, “why not, if not!”

GIVING IT A GO

Fortunately, my injury healed nicely and I had
exactly eight weeks to get fit and raise R27 000. The first two weeks of rehab
were very intense and I had physio two hours each day. It was very painful, and
teaching myself to walk again and getting my muscle strength back required a
lot of courage and patience. My first swimming session started the day after I
came out of my cast, and Steve still took me to the pool on my crutches – I managed
to swim 750m, only being able to kick with one leg. My first few cycling sessions
were done on my indoor trainer until I was capable of using my legs on my TT
bike.

But still no running… I only started running
four weeks before leaving for Worlds! My first run was 1.6km, which took me
over 25 minutes to complete! I was basically teaching myself to run again after
12 weeks of no running, and I can say with pride that one week before leaving
for Worlds, I did a 4km time trial in 16:24. In between, I was still trying to
raise the funding I needed, by baking muffins, selling bacon and egg rolls, selling
raffle tickets, and organising a fun run. I also had more than 50 sponsors
donating towards my trip – the Grahamstown community really came together to
send their athlete overseas!

BACK UP TO SPEED

After eight weeks of blood sweat and tears, I
was able to compete, despite so many people telling me I would never make it. I
raced in the 30 to 34 age group, competing against 68 other entrants, and in both
the swim and the cycle I was heating up the pace. Then I hit the run, and
despite not being at my strongest, I still managed to overtake a few athletes.
By the time I finished, I was buggered, but ecstatic to find I had set a new PB
for the standard triathlon by over 13 minutes! Through the willpower of my mind
and the Grace of God, I learnt that all things are possible.