Category: Features

LEGENDS HAND IN HAND

One of the
most memorable sights of Comrades 2012 was when two of South Africa’s all-time greatest
runners, Bruce Fordyce and Zola Pieterse,
finished hand in hand in 8:06:09 and hugged on the line. Bruce, the nine-time
winner and undisputed King of the Comrades, had mentored Zola in her training
ahead of her first Big C, and they ran the last 25km together.

Zola says
the Comrades was her toughest race yet, as she was in unknown territory after
the 56km mark – her longest races before this were the 50km Loskop and 56km Two
Oceans ultras. “My energy levels were depleted by the time I got to 60km, but
with the help of Bruce, I pushed through to Durban. I experienced the Comrades spirit and
there is nothing like it in the world!”

This was Bruce’s 30^th Comrades medal and he
announced afterwards that he will now retire from the Big C – but there may
still be one run left in the tank… “This will be my last Comrades, although I
am thinking of giving it go again when Comrades turns 100. I will only be 68
then.” And what a way to bow out, pulling in alongside Zola when she needed it
most in Pinetown.

LIFE BEGINS AT 40

The 2012
Comrades saw two runners join the select 40-medal club, and both did so without
having missed a year since their first run! They are now tied third on the list
for most Comrades finishes with Clive Crawley and Riel Hugo, behind Dave Rogers
(45 medals) and Kenny Craig (42 medals).

This was a
big year for Barry Holland. Having provided crucial
training advice to Modern Athlete readers in the months leading up to the race,
he then set off on his 40^th consecutive Comrades, leading a special
Barry Holland sub-10:30 bus home in 10:23 and embracing his wife, family and
clubmates on the line. “It was a fantastic run, and words cannot describe
running and finishing with my family,” says Barry. “There was a huge commitment
from everyone, because we all go through rough patches at different stages, but
we had a shared belief that we’ll finish together.” He is also thankful for the
spectators and fellow runners who congratulated him on his feat. “The reception
was amazing. People saw the four stripes on my number and shouted ‘Go Barry!’
which was a great feeling!”

Barry says
he is planning to run two more with his wife, who is now on 18 finishes. “Maybe
I will look beyond that, but that’s a decision for later. I guess I keep coming
back every year because I love the dedication one needs for Comrades. I’ve
always said that training is harder than the run. I love that commitment people
make and the camaraderie I share with my running mates!”

Despite
having run the Comrades 40 consecutive times, Louis Massyn says every race he has run is different from the last, and this one was extra
special. With four yellow stripes on his number, Louis enjoyed great support
from runners and spectators alike, and he says the atmosphere when he entered
the stadium was the best feeling he has experienced in his long Comrades
career. “It was emotional for me. It was the best race of my life and the
cheers took me home! I’ve gotten so many phone calls, e-mails and Facebook
messages – the support has been great!”

Even though
he went through a bad patch when he reached Field’s Hill, Louis recovered in
Pinetown, finding a running mate and finishing with him in 11:23. “I was
buggered, but you have to push on. Now I want to keep going from here. I’ve
been lucky because I’ve been injury-free all 40 years. For me now, it’s
breaking the record for the most Comrades runs. Being a part of the greatest
ultra on earth is so rewarding!”

PACED TO PERFECTION

In a race
as long as Comrades, many athletes rely on pacesetters to get them home for
their target time or before the final cut-off gun is fired. This year, Modern Athlete had two pacing buses in
the race, aiming to come home in sub-11:00 and sub-12:00 finishing times.

When Jackie Campher’s sub-11:00 bus reached halfway in 5:27, he
says he knew they could push through to the finish and make it home on time. “The
runners kept asking me questions before that, like what time we’ll be at
halfway and what time we’ll finish – and if I’ve done this before,” says
Jackie, but after that everybody settled down. When the bus came home in
10:51:34, the runners went crazy, cheering and hitting the ad boards. “People
thanked me then. It is something you can’t describe as people you don’t even
know hug you!”

Jackie
applauded the atmosphere and camaraderie in the bus as runners helped each
other through the rough patches, “Everybody worked together, especially at the
water tables. There was a lot of chatting and joking and the vibe was great. It
also helped that I had some runners from my club in the bus, and my son,
Steven, was also in the bus helping when I had to pull off now and again! Another
highlight was passing through the Modern
Athlete Smile Zone in Pinetown and Sean Falconer
said ‘Jackie, you are a legend!’ With that, Steven gave me a pat on the
shoulder and it brought me to tears!”

When
legendary sub-12:00 pacer Vlam Pieterse had to pull out of the race with one
week to go it looked as if there would be no sub-12:00 bus… which literally
left some runners in tears! But then Vlam’s mate, Hardus ‘Spike’ Laubscher, came to the rescue, just two days before the race, by
agreeing to take over the driving duties. “It was scary taking over from Vlam,
because he is a legend. I didn’t know if I had it in me, but my confidence grew
because I could see how many people depended on me for a finish.”

Using
Vlam’s pacing chart and being met at several points along the way by Vlam and
his family, Spike led an enthusiastic bunch home in 11:47. “It was so lekker!
As much as I helped them, they helped me. There were locals, about 20 Americans
and a woman from Puerto Rico. Some were worried,
asking me things like what to eat and drink, but I told them not to worry and
we did it. With just a few kilometres to go, I told them that they must taste
their medals and many burst into tears! It was the best feeling ever getting
into that stadium and crossing the line together!”

When South
African Ludwick Mamabolo crossed the finish at this year’s Comrades, the
country rejoiced. After seven straight years of foreign runners winning the
coveted Comrades crown, the man from Limpopo
had made his winning break in Pinetown and crossed the line in a winning time
of 5:31:03, the first South African winner of the Big C since Sipho Ngomane in
2005. He seemed a worthy winner, too, having finished as runner-up in 2010 and
seventh last year, and being the grandson of one of South Africa’s all-time greatest
runners, Titus Mamabola. He was followed home by another local runner, Bongmusa
Mthembu, with foreign runners taking the next five positions, including
two-time winner and holder of both Up and Down course records, Russia’s Leonid
Shvetsov in fifth, and three-time defending champion Stephen Muzhingi of
Zimbabwe in sixth.

But just
two weeks later, Ludwick was back in the headlines for all the wrong reasons as
news broke that methylhexaneamine had been found in his post-race urine sample.
The South African Institute for Drug-Free Sport (SAIDS) announced that all top
10 men and women had been tested, and Ludwick had tested positive for this
banned stimulant, while a second athlete had been found to have elevated
testosterone levels (this athlete was yet to be named at the time of going to
print, as the sample had been sent to Germany for extra testing).

According to Khalid Galant, CEO of SAIDS, methylhexaneamine can
give an athlete a heightened sense of euphotria and energy, and can mask
fatigue levels. “It has been one of those substances that some athletes
have been testing positive for over the last two years. It is starting to
become in sports supplements and certain energy drinks,” Galant said.

Ludwick
immediately denied the allegation that he had cheated, and vowed to fight to
clear his name. “I didn’t take any banned substances. The stuff that I use
is what I have normally used throughout the years I have been running Comrades.
I am confident that I will be found not guilty.” If he is found guilty, he
could be stripped of his race title and will lose his R300 000 prize money,
as well as lose out on all the lucrative sponsorships and endorsements he would
have been offered as the Comrades winner. He could also face up to a two-year
ban. And that would also see runner-up Bongmusa declared the winner.

After the
race, the humble winner from Polokwane was given red-carpet treatment when he
travelled home to Limpopo, and the people of
Segopye, where he was born, cheered their new hero through the streets. Their
pride and excitement could be short-lived, however, depending on the outcome of
Ludwick’s defence against the doping charge. At the time of going to print, a
date still had to be set for Ludwick’s independent tribunal hearing, so that he
could be given an opportunity to defend himself. He also still had to announce
whether he wanted his B sample tested as well, but given his protests about
being innocent, this seemed the likely course of action for him to follow.

ELENA DOES IT AGAIN!

In the
women’s race, Elena Nurgalieva was always favourite to win and extend her
incredible Comrades record, but she first had to see off the determined
challenge of Brit Eleanor Greenwood.
The two were still together past the halfway mark, but then Elena pushed the accelerator
and in Pinetown broke away and gradually pulled just over a minute clear of her
challenger. She crossed the line in 6:07:12, taking 34 seconds off her previous
best for the Down Run, set in 2003, and added a tenth gold medal to her
collection. Eleanor duly came home second in 6:08:24, with Marina Zhalybina
(formerly Bychkova) a distant third. The first South African woman to finish
was Kerry Koen, sixth in 6:45:45, with Melanie van Rooyen finishing ninth and
Julanie Basson tenth.

As with the
Two Oceans in April, Elena ran Comrades without her twin sister Olesya, who
became a mother a month ago. Having run most of their South African ultras
together, Elena says that her sister and nephew were always on her mind on race
day. “I spoke to Olesya right after the win! She is very proud of me. I kept
thinking of her and my nephew on route and it helped me push!” Elena also
congratulated Eleanor on her run and for making the race really competitive. “The
race was hard because the girls started fast and solid,” says Elena, “but I
pushed on and it feels so great that I broke my own record!” For now, she says
she is not committing herself to another Comrades just yet. “I want to focus on
family now, but you never know what will happen. I can plan another run, so we
will have to see.”

BACK IN THE PACK

The cold,
windy conditions early in the race did affect a number of runners, and out of 13
667 runners that set out from Pietermaritzburg, just 11 894 had crossed the
finish line by the time the 12-hour cut-off gun was fired. As always, the
emotional scenes of both triumph and despair within the Ultimate Human Race
contributed to the aura of the day, and no doubt there are already many runners
dreaming of Comrades 2013. As soon as their legs are not so sore any more, that
is.

TOP 10 MEN

1. Ludwick Mamabolo (Mr Price Sport)                              5:31:03

2. Bongmusa Mthembu (Mr Price Sport)                            5:32:42

3. Leboka Noto (Nedbank/Lesotho)                                   5:33:31

4. Marko Mambo (Mr Price Sport/Zimbabwe)                     5:33:40

5. Leonid Shvetsov (Nedbank/Russia)                               5:35:20

6. Stephen Muzhingi (Formula 1 Bluff Meats/Zimbabwe)     5:38:06

7. Lephetesang Adoro (Formula 1 Bluff Meats/Lesotho)     5:38:30

8. Gift Kelehe (Samancor Chrome)                                    5:38:39

9. Claude Moshiywa (Nedbank GN)                                   5:39:11

10. Petros Sosibo (Phuma KZN)                                       5:40:37

TOP 10 WOMEN

1. Elena Nurgalieva (Mr Price Sport/Russia)                       6:07:12

2. Eleanor Greenwood (Nedbank/Great Britain)                   6:08:24

3. Marina Zhalybina (Mr Price Sport/Russia)                       6:30:54

4. Joasia Zakrzewski (Nedbank/ Great Britain)                    6:33:41

5. Devon Crosby-Helms
(Nedbank/USA)                            6:39:59

6. Kerry Koen (Bonitas CG)                                               6:45:45

7. Irina Vishneyskaya (Nedbank/Russia)                             6:47:20

8. Natalia Volgina (Nedbank/Russia)                                  6:51:07

9. Melanie Van Rooyen (Richards Bay)                              6:52:36

10. Julanie Basson (Toyota
CG)                                        7:00:46

LONG LIVE THE KING!

Ask most South Africans what pops
into their head when they think about the Comrades Marathon and more than
likely the name Bruce Fordyce will be mentioned. He won the race nine times
between 1981 and 1990, including eight consecutive wins, at the same time as
the race became a nationally televised ‘institution’, and unsurprisingly was
soon dubbed the Comrades King. This year will see Bruce running his 30^th
Comrades, and he says his preparation went well: “I can’t wait! I structure my
year around Comrades – that’s why I keep coming back. I am expecting to get in
under 7 hours 30 minutes so I can get my silver this year.”

Bruce took on Comrades for the first
time in 1977, placing 43rd and steadily worked his way up the placings until he
claimed second place in 1980, just behind winner Alan Robb. In 1981, Bruce
grabbed his first Comrades win in 5:37:28, and would go on to win it the next
seven years as well. His ninth win came in 1990. In 1986, Bruce set a Down Run
record of 5:24:07, which stood for 21 years before finally being broken in
2007. His 1988 Up Run record of 5:27:42 stood until 1996. While Bruce dominated
the race in the 80s, he says that he had some tough competition to beat,
notably Alan Robb, Johnny Halberstadt and
Bobby de la Motte (who was runner-up three times to Bruce between 1984 and
1987).

Last year, Bruce only just missed a
silver medal by 31 seconds, but he’s confident he’ll get it this time!
“Obviously I’m less competitive these days, but now it’s me against the clock.
I don’t care about who I’m running against. This year, I intend to enjoy
myself. Last year, I killed it. It’s a pity when runners overkill it and forget
to enjoy the ride,” he says.

TRIED AND TESTED

In the last two weeks before
Comrades, Bruce follows a strict routine in training, running 10km in the
beginning of the week, then tapering down to 8km, 5km and resting on the two
days before the race. Every year, he drives over the course before the day to
remind himself of what lies ahead. “Comrades is another sort of animal
entirely. You have to be prepared for anything and you have to be familiar with
the route,” he says.

Bruce is also said to be a Tim
Noakes disciple, following a strict protein diet with his training. “Back in
the day, I could eat anything and I wouldn’t be bothered, but it’s different
when you’re in your fifties. When I was running I felt heavy, so I started
eating differently and I’ve lost weight,” he explains. Bruce describes his
healthy lifestyle very simply: “If it looks delicious, don’t eat it!”

Throughout his career, Bruce says he
stayed injury-free thanks to his knowledge of his body, “I know how I work and
I don’t do stupid things to harm my body. Through my training, I’ve found it
important to change my running shoes to adapt. I use heavy shoes for a quality
session and change to lighter training shoes for another run. Also, you have to
warm up properly for a worthy session.”

COMRADES WISDOM

Bruce points out the top of Field’s
Hill, overlooking Durban’s skyline, as
well as Polly Shorts as the stand-out sights on the route. “The day is so
special, but memories like that are quite moving. When you grab sight of the
sea in the last 20 kays, it’s great!” His passion for the race is unyielding,
encouraging novice runners to pursue their Comrades dream. “Just join a running
club with a reputation for running Comrades and by process of osmosis, you’ll
be running it. You’ll hear all the stories from members and you’ll be inspired!”

Unsurprisingly, Bruce’s guidance is
often sought by fellow Comrades runners, including recently by former South
African middle-distance track star Zola Pieterse (n?e Budd), who is taking on
her first Comrades this year. “Zola asked me for advice because she was unsure
about a lot of things. She wanted to know how to taper in the last weeks and I
gave her advice and told her what I do, cutting back on mileage and going for
short, quality runs.” For every Comrades competitor, even Zola, the King’s advice
is straightforward. “Start slowly! It’s a hilly race, so much so that you’ll
think the Down Run is up for the first 50km or so. The best advice I can give
is to enjoy it and take it all in.”

ALL HAIL THE QUEEN!

In 1983, a petite, barefoot 16-year-old
Zola Budd clocked an amazing 8:39.00 for 3 000m and turned heads around the
world. Then in 1984 she broke the 5 000m world record in Stellenbosch, moved to
Great Britain
and suddenly she was representing her adopted country in the Los Angeles Olympics,
where a famous clash with Mary Dekker of the USA
became one of the biggest talking points of the Games. Years later, Zola would
win two World Cross-Country Champs titles as well.

Now known as Zola Pieterse, the
former track star has recently moved up to ultra-marathoning, having run the
Old Mutual Two Oceans 56km in April, and is now taking on the gruelling 89km of
the Comrades. She says she knew she had to challenge herself: “I was at last
year’s Comrades Expo and it was then that I decided to take it on. Comrades is
a part of South African culture. I’ve always watched it on TV, and as an
athlete you’re always drawn to it,” she explains.

ADAPTING QUICKLY

Despite cold and wet conditions at
Two Oceans, Zola enjoyed the distance, clocking in at 4:29:51. She then also
tackled the 50km Loskop Marathon,
coming in fifth woman overall and first master in 3:40:03. “My body has adapted
quickly to the distances and the preparation has been good! For Comrades, my
aim is to finish in eight hours. For me, the real race starts at 60km! If your
body can survive until then, you can push through,” she says.

Zola never thought she’d take on
Comrades, having never seen herself as “a marathon runner,” even though it was
always at the back of her mind. But this year, she is spending as much time as
possible training, having used Loskop and Two Oceans as her key training runs
and spending three times a week on core work in the gym, as well as
complimenting her training with swimming and cycling. She also commends Bruce on
mentoring her through the Comrades process, giving her tips to follow before
the big day and on the route itself. “He has been a huge help to me. He told me
not to go in too hard, too soon, and taught me a lot about tapering down in
May. Bruce just told me to learn to read my body and pace myself when
necessary.” Zola also says Bruce told her to “keep it simple” on the day.

Zola has her own advice for would-be
Comrades novices: “It takes patience! Wait until you’re ready and properly
trained to take it on.” She also recommends working up slowly from 10km races,
through half marathons and then marathons, until you’re ready to push on
towards the Ultimate Human Race. “And don’t neglect your speed work and quality
sessions.”

HOME SUPPORT

While the former barefoot starlet
will be wearing shoes on Comrades day, she is a committed ambassador for
barefoot running and minimalist shoes. She has been promoting Newton
shoes for the past year and has been introducing the South African market to
the benefits of minimalist shoes and a less aggressive heel-strike. She is
based in South Carolina
in the USA
and travels to South Africa
every few months. Her homesickness is apparent, but she believes that she and
her family will come home some day. “We still have a business and our home in
Bloem, so coming back is always a possibility. There is also heaps of support
from the country!” she says.

Her children are attending school
abroad, but are coming over in June to watch their mother’s maiden Comrades
run. “It’s nice that I’ll have my family here on the day! It will be the
greatest motivation to see my kids on the way to the finish!” And with the
famous, much-loved name ‘Zola’ on her race number, there’s no doubt that all
the spectators and fellow runners on the route will recognise her and also
cheer her on.

JACKIE CAMPHER

SUB-11:00 BUS DRIVER

Jackie is
driving the Modern Athlete bus for
the second year and will be starting in Batch G, so look out for his Modern Athlete pacesetting flag if you
want to make sure of your Bronze medal. “I look forward to seeing you all in my
bus! As the start is very congested in Pietermaritzburg, I have included six minutes
in my pacing chart from the time the gun goes off till we cross the starting
line. At some stages we might be a minute or so ahead of schedule, due to the
downhills, but we will use this later for a walk break,” says Jackie. He plans
to go through the halfway mark between 5:25 and 5:27.

VLAM PIETERSE

SUB-12:00 BUS DRIVER

The
legendary Vlam is one of South Africa’s most experienced pacesetters and has
over the years successfully brought home many a sub-12:00 Comrades bus. Due to
injury, he could not run last year, and he is therefore even more determined to
run a great race this year and proudly lead home the Modern Athlete Sub-12:00 Bus. “Join me right at the back of the
starting line and we’ll have a great run together. Use the runners and supporters
around you – they are the ones that make a difference. Tell jokes, sing a song,
it will make the kilometres go by quickly. And if you do fall behind the
sub-12:00 bus, remember you have 12 hours exactly to finish, so don’t stop
before the 12 hours are over!”

Louis ‘Machine’ Massyn

In
1972, a young Louis Massyn, then 22, was sitting in the Anglican Church in
Odendaalsrus when the Bishop of Bloemfontein compared his bible text to the
Comrades Marathon. “As the bishop was preaching, it slowly dawned on me that I
had to run the Comrades Marathon. Not later in life, but now.” So early in 1973,
he bought a pair of adidas running shoes for R4.99 in Pietermaritzburg and completed
his first race ever run, the Comrades Marathon.

He
has gone on to finish 39 consecutive Comrades, earning 10 silver medals along
the way and recording a best time of 6:25, as well as running 37 consecutive
Two Oceans Marathons. And this year he will going for his 40^th
Comrades, alongside another runner with 39 consecutive medals, Barry Holland.
Only Dave Rogers (44), Clive Crawley (42), Kenny Craig (40) and Riel Hugo (40)
have reached the 40 mark before, and only Kenny and Riel were able to do so in
consecutive years. “My current goal is to finish my 40^th Comrades,
and then I want to reach Dave’s record of 44 medals.” Louis also has Noel
Stamper’s Two Oceans record of 41 consecutive medals in his sights – he is
currently tied with Riel in second place on the overall list of Oceans medals.

Louis
says it’s not just about records, though; he believes strongly that you need to
enjoy yourself, otherwise what is the point? “I made the decision after my 10^th
Comrades silver that it would be my last and now it was time to just have fun
on the road. So I hope to cross the finish line at Comrades this year in 10
hours, and I might just be meeting up with the Barry Holland 10:30 Bus.”

Louis’s
house is filled with Comrades memorabilia and one can spend hours perusing the
veritable museum display. He has kept every pair of running shoes in which he
ran the Comrades, and has framed numbers and beautifully arranged medals all
over the house. And with Comrades such an important part of his lifestyle, his
overall goal for the race comes as no surprise: “My Comrades goal will always
remain to run the race until my body will no longer carry me.”

David Londt ready for his first!

Back in the day, David
used to be able to run a 10km in 40 minutes effortlessly, but things changed
somewhat after school. His health went on a downward spiral due to unhealthy
lifestyle habits, and soon he weighed a hefty 98kg. “As a result of this, I
began to suffer from depression and was even put on medication, but the running
spark was reignited when I went on holiday to KwaZulu-Natal. It was Comrades
day when I drove down to the coast from Pietermaritzburg, and as I watched all
the runners, I sensed I was missing something big.”

So, after seven years
away from running, David joined Bedfordview Country Club and decided 2012 would
be his year to complete the Ultimate Human Race. “I have lost 18 kilos since
then, eat properly and am a lot healthier and happier.” He qualified at the Township
Marathon and set his sights on doing a 10:30 Comrades, provided his left
Achilles didn’t object: “It always seems to say ‘hello’ over the longer
distances, so hopefully it won’t give too much trouble on the day.”

After Comrades, David’s
goal is to reach the times he ran over shorter distances while still at school,
but for now, he has his sights firmly set on a Comrades medal. “I couldn’t be
doing Comrades if it wasn’t for my powerful support group that keep me strong
and motivated, my family, friends and my awesome colleagues at First National
Bank Infrastructure and Vendor Management. They have all been by my side
through thick and thin, and have always been there to support me in all aspects
of my running. Comrades 2012, here I come!”

Post-race nutritional
recovery focuses on restoring fluid and electrolytes (sodium and potassium)
lost in sweat; replenishing muscle fuel (carbohydrate), decreasing risk of
infection, and providing protein to aid in the repair of damaged muscle tissue
and to stimulate development of new tissue. The latest
research on nutrition for endurance exercise points to the following four
significant findings:

1. Recovery ‘window’: Recover
fastest by consuming recovery nutrients within 30 to 60 minutes after you finish
running, as the muscles are primed and ready to metabolise nutrients, replace
fuel stores and damaged tissue immediately after intense exercise.

2. Optimal ratio of carbs to protein: Protein
is just as important as carb intake after your run, and you specifically need Branched
Chain Amino Acids (BCAAs) with protein, because the BCAAs ensure you get your
fuel stores back up so you will feel more energetic, and you’ll restore tissue
and muscle without needing a lot of extra carb. They also help to minimise the
catabolic, muscle-degrading response that typically comes from running. Rich
sources of BCAAs include pork, dairy products, red meat, corn,
beans, legumes, brown rice, whole wheat, eggs, fish, mushrooms, soy protein,
lentils, nuts and chickpeas. A ratio of
2:1 or 3:1 carb to protein is usually ideal for endurance athletes.

3. Opt for whey over casein protein, and simple over
complex carbs: Whey protein promotes a faster
digestive pattern during the post-run window, whereas casein protein releases
its amino acids at a slower rate, just as complex carbs take longer to digest,
counteracting the point of immediate post-run nutrition. Only switch to complex
carbs after the ‘window,’ because they will be digested slower, leading to a
more moderate insulin response.

4. Supplement
with glutamine and antioxidants: Glutamine is an amino acid
that is important for tissue repair and immune function. High levels of
cortisol (the stress hormone) diminish glutamine levels, and intense endurance
exercise uses up glutamine stores. Low glutamine is one reason endurance
runners often get sick during intense training cycles, because the muscles
can’t fully recover between workouts. So include glutamine in your post-run
shake, and also consider adding antioxidant powder, because antioxidants
enhance the body’s ability to recover from extreme physical stress.

THE EATING PLAN

The first
24 hours are the most important for recovery.

Immediately:
15-30min after the race, eat at least 30-60g carbohydrate and 10g protein.
Avoid alcohol, as it interferes with rehydration and optimal muscle recovery.

?        
Fat-free/low-fat chocolate
milkshake

?        
Nestle Nutren Active shake

?        
Get-up-and Go drink carton

?        
Branded recovery drinks, e.g.
Recoverite from Hammer, 32GI Recovery drink, PeptoSport or Energade/Powerade
with sachet (10g) of Peptopro added.

Within 2
Hours: Focus on a balanced main meal which includes a
protein source, carbohydrate and vegetables (to boost antioxidant intake). Rehydrate first before consuming
alcohol.

?        
Grilled chicken breasts, basmati
rice with mushrooms and tomatoes.

?        
Pork fillet with corn, peas and carrots.

?        
Chicken & avocado salad with chickpeas.

?        
Toasted chicken and avocado with
side salad.

?        
Thick minestrone/bean/chicken
soup with seeded roll.

The morning after: Scrambled eggs, grilled
mushroom and lean bacon on rye bread.

Snack: Antioxidant-rich smoothie (blueberries,
raspberries, wheat germ, yogurt, seeds, etc).

Lunch: Salmon, tomato and avocado salad/wrap.

Snack: Almonds and a fruit, e.g. orange or
pineapple.

Dinner: Fillet
steak with sweet potato and broccoli.

For the next few days concentrate on a healthy balanced diet that
includes lean protein, whole grains and plenty of colourful fruit and
vegetables. Remember that high-fat, refined carbohydrates/sugar lack essential
nutrients like vitamins and minerals and won’t supply the vital elements you
need for optimal muscle recovery that you need over this important time. Also consider taking a general
multivitamin to help you meet your daily vitamin and mineral needs. Choose an
age- and/or gender-specific multivitamin, i.e. no more than 200% of the daily
value for each individual nutrient.

Although my first Two Oceans Marathon was run in 1993, my Two Oceans
story began years before. Living in Grahamstown, as a family we made the trip
to Cape Town in the late 1980s to support my father during his two voyages. In
between his last and my first, the family’s Easter trip to Cape Town continued.
While I was still too young to run the ultra, and there was no half marathon in
those days, my father and I spent the next few years volunteering as marshals
and manning water stations. So, by the time I ran my first Two Oceans, I had
plenty of ‘experience’ and motivation.

The moment eventually arrived and I was old enough to take part in my
first Oceans. At the time, the minimum age was 18, and I ran my first ultra
while in matric at Graeme College. Prior to the start of my first few voyages,
a number of Albany Road Runners clubmates would meet at a nearby garage in
Claremont, then make our way into the starting area together. Soon after the
start, everyone would be off into the distance, but a few kilometres before the
finish line, I’d often spot my clubmates slowly making their way to the finish,
greet them and then run ahead. My first Oceans was completed in 4 hours 54
minutes 39 seconds. The following year I bettered that time by 50 seconds.

PRESS PASS

During the mid-1990s I was involved with the Grahamstown newspaper Grocott’s Mail. Thus I obtained Two Oceans
media accreditation, so on completion of the race, I’d run a bit further to the
car, grab my camera and a warm top, run back to the finish area and photograph
the remainder of the Grahamstown finishers. Thus there would be action photos
for the next edition of the paper.

In 1996 I had the run of my life when I was able to run with a fantastic
buddy, Dean Matthew. In 2000 I met my wife-to-be, Terri-Lynn, and we motored
together to Cape Town in 2001 when I ran my ninth ultra and Terri-Lynn her
second Two Oceans Half Marathon. The following year was a special one, running
my tenth and receiving my permanent blue number (2197). Walking into the Blue
Number Club each year still feels rather weird, though, as I am younger than
the rest of the guys whose average age seems to be about 70, and yet their
permanent numbers are above 2197.

After marrying Terri-Lynn in 2003, I managed to twist her arm to run the
ultra. We stuck together the entire race, with me being the stronger one and
helping her along the way, and we ran just over six hours, thanks to the new
seven-hour cut-off. Years on and I’m unable to keep up with Terri-Lynn, as she
finishes around 30 minutes ahead of me these days!

PUTTING MY
FOOT IN IT

In December 2008, I was taking photographs at a marathon in Mthatha when
I stepped back into an uncovered manhole. The fall was about two metres, but with
one hefty pull I managed to lift myself out of the hole, jumped up and
pretended nothing had happened. That was, until I put pressure on my left foot
and realised I had damaged the ankle, but I was not sure how bad it was. I was
assisted to the nearby hotel and immediately put ice on the injured ankle, and
kept it iced during the long trip back to Grahamstown.

Once at Settlers Hospital, X-rays were taken and I was informed the
ankle was broken and would need to be operated on. My first question was
whether I’d be able to run the Two Oceans in April, a mere four months away. No
way, said the doctor. I subsequently asked a number of other doctors and medical
professionals, and all gave the same reply. However, I did not give up hope.

After the operation was performed in Port Elizabeth, the orthopaedic
surgeon was positive about the outcome and stated, much to my elation, that he
felt I would be able to run Oceans. With this positive news, I contacted a
physiotherapist at the Grahamstown hospital, Clint Henry, who became a good
friend – and in my opinion, the best physiotherapist the world has to offer!
Incidentally, this was the first injury affecting my running, so I had never
had cause to consult many sports injury professionals before.

To cut a long story short, Clint helped me to “walk again” after being
stuck on crutches for ages. I managed to get my first run in a few weeks before
Two Oceans and went on to finish the 2009 race on minimal training. This time,
Terri-Lynn stuck with me the entire way – maybe a good thing for her, as she
had completed the Ironman South Africa only a week earlier. That was definitely
the most emotional race for me, not only wondering whether I was doing the
right thing, but at times during the race thinking of quitting – not from the
ankle, but from being decidedly under-trained. Almost totally exhausted, I
crossed the finish line on the UCT campus. I had done it, conquered the adversity
thrown at me!

GETTING
STRONGER

The following year I took off over 1 hour 40 minutes from my 2009 time. In
the meantime, Terri-Lynn had taken over 1 hour 20 minutes off since her first
Two Oceans ultra, and also made the Eastern Province marathon and half marathon
teams, as well as the EP teams for duathlon and triathlon. She was also
selected to represent South Africa at duathlon and triathlon, and that saw her
go to the World Age-group Triathlon Championships in Hungary in 2010. Coincidentally,
she suffered a hairline fracture to her ankle during a training run just eight
weeks before the World Champs, and was also told she would not be able to make
the event. Unfortunately, Clint had left Grahamstown, but Terri-Lynn was able
to hook up with another brilliant physiotherapist at Settlers Hospital, and she
went on to represent her country. She recently made the SA long-distance
triathlon team, but will not be able to compete overseas for financial reasons –
she has to cover the full cost of the trip and entry fee herself.

In 2010 and 2011 we were both privileged to run the race with new
clubmate Frith van der Merwe, the former Comrades Marathon winner. She had
moved to Grahamstown and joined the Run/Walk For Life Athletics Club managed by
Terri-Lynn and myself. And now 2012 saw me running my 20th consecutive Two
Oceans ultra at the age of 37, and on the way setting a record for the youngest
runner to complete 20 Oceans Ultras. While Terri-Lynn was chasing another
Sainsbury medal, I ran comfortably with clubmate Julie Walker for another
enjoyable Oceans, except for the hectic rain throughout the race. When I
finished, I was handed my permanent number with the double laurel by the first
woman’s winner at Two Oceans, Ulla Paul.

MORE VOYAGES
PLANNED

A few years after I ran my first Oceans, the minimum age for running the
56km was raised to 20 years, so my record should be there to stay. Looking
ahead, I will definitely be running the next two ultras, as Terri-Lynn is
currently on eight and will achieve her permanent number in 2014. Then she must
run at least one in her blue number, which will bring me close to 25… so I’ll
do the next two as well. And then, I must run at least one free run! (There’s
no entry fee for those with 25 or more to their name.) So we’ll see you in Cape
Town in March 2013!

With over 100 Comrades gold medals earned by the
team since 1995 – a feat no other professional team has come close to – Mr
Price Sport has once again formed a formidable team for this year’s race.
Looking to improve on his third position from the previous Down Run, young
Bongmusa Mthembu is in the shape of his life, recently finishing an impressive fifth
in the recent Old Mutual Two Oceans Marathon 56km. With his speed and
aggressiveness, this year could be the one that the young Pietermaritzburg-based
athlete looks for the top podium spot.

Alongside him will be experienced teammates. Ludwick
Mamabolo finished an impressive second in his debut Comrades in 2010 and
followed that up with seventh last year, whilst Mncedisi Mkhize has a best
finish of third in the 2007 Down Run and has run gold every year since 2006
except 2010, including 10^th in 2011. Fusi Nhlapo won the race in
2003, will be aiming for his 10th Comrades gold, and has never finished outside
the top 5 on the Down Run. Another looking to close in on that precious top 10
gold medal will be Durban-based crowd favourite Prodigal Khumalo, who came so
close in 2010, finishing 11th.

NOTABLE
NEWCOMERS

Now step up the novices! SA marathon record holder
Gert Thys recently finished fourth in the Two Oceans and has gone on record
saying he will be the first man to run under five hours at Comrades! Mike
Fokoroni, 11th in the 2008 Beijing Olympic Marathon, also brings his speed and
immense strength to Comrades and could surprise many, as can his Zimbabwean
countryman Marko Mambo, the three-time Two Oceans winner. Kenyan Amos Maiyo boasts
a 61-minute half marathon best and a 2:13 marathon, so will be one of the
fastest runners in the field, while Lesotho’s Teboho Sello, winner of the Soweto
and Johannesburg Marathons as well as the City to City 50km ultra, will also be
one to watch. With a 3:07 Two Oceans best, he has shown that he can also do
well in the ultras.

A complete unknown but potential surprise package
is Peter Tadziripa. He has been running for less than two years, but has
already notched up top 10 finishes in three tough 50km races last year, the
Loskop, City to City and Township to Township, and was in a class of his own in
this year’s Zululand Nongoma 56km.

WOMEN TO
WATCH

Elena Nurgalieva has won the Comrades six times and
will be looking for nothing less than another win. She will run on her own this
year due to her twin sister and former winner Olesya recently giving birth to a
baby boy, but will have the company of team mate Marina Zhalybina (formerly
Bychkova), who has 10 Comrades gold medals to her name and last year was
crowned World 100km Champion.

Novice runners to look out for this year include
Zimbabwean Samukeliso Moyo and South African speedster Louisa Leballo. Moyo has
numerous marathon and ultra victories, and earned yet another gold medal in
this year’s Two Oceans. Leballo brings speed to Comrades, having represented
South Africa in the World Half Marathon Champs in 2010. She also won the very
tough Zululand Nongoma 56km earlier this year.

THE ELITE MR PRICE SPORT TEAM FOR 2012

Men: Aaron Gabonewe, Jaroslaw Janicki, Butiki Jantjies, Prodigal Khumalo, Lebohang
Mahloane, Amos Maiyo, Ludwick Mamabolo, Marko Mambo, Andrias Masoeu, Mncedisi
Mkhize, Peter Molapo, Professor Mollen, Bongmusa Mthembu, Fusi Nhlapo, Clement
Nkosi, Mpesela Ntlosoeu, Teboho Sello, Godfrey Sesenyamotse, Peter Tadziripa. Gert
Thys

Women: Louisa Leballo, Samukeliso Moyo, Elena Nurgalieva, Marina Zhalybina

After 40 years on the road, I remain convinced that
the Down Run is more difficult than the Up Run. It is, however, faster. You
trade 10 to 20 minutes for very sore legs. It is more difficult not only
because of the tremendous pounding that your legs take on the descents, but also
because there are still a great many hills to be climbed on the so-called ‘Down
Run’.

The terrain changes quite appreciably over the
distance and various stages should be run differently. In other words, there
are parts of the trip between Pietermaritzburg and Durban when one can float like a butterfly,
putting time in the bank, and there are sections where you should just put your
head down and grind it out. Therefore, it helps to break the race up into
‘bite-sized chunks’.

Start
to Umlaas Road
(Start – 18km)

No sooner have you found your stride than you face the
long, slow climb out of Pietermaritzburg. There are a series of long but not
steep climbs, especially after Pollys (8km), so take these easy. However, you
cannot afford to be too cautious here. At best, you should only be a few
minutes behind schedule. As you crest the hill at Mpushini (Lynnfield Park
turn-off) at 16km, you will see a water tower on top of a hill ahead on the
left. You pass it about 2km later and that is the end of the long climb out of
Pietermaritzburg, and also the highest point on the course.

Umlaas Road to Inchanga (18km – 41km)

This is the fastest section, the time to relax and do
that floating I was talking about, and you can pick up the pace to pull back some
time if behind schedule. You can even afford to go into credit by picking up a
few minutes, but once again you must exercise control. This is still the first
half of the race and throwing caution to the wind over this stretch will lead
to trouble later.

Inchanga
to Hillcrest (41km – 52km)

Now the work begins. On the Pietermaritzburg side of
Inchanga, which starts at about 41km, you begin 11km of severe climbing. First
there is the back of Inchanga plus the severe drop into Drummond to the halfway
mark, and then the steep climb out of Drummond to Alverston. The Alverston Radio Tower
marks your target as you say “good morning” to the legendary Arthur Newton at
Arthur’s Seat. After cresting the Alverston climb, you will drop a little again
and then begin the climb up to Botha’s Hill. After the steep drop down Botha’s,
there is a much shorter but still quite steep climb up to Hillcrest. This is
the toughest 11km of the route, so exercise extreme caution here. Relax and let
the hills come to you.

Hillcrest
to Pinetown (53km – 70km)

Now comes 18km of ‘easy’ running with no major climbs,
but remember that you’ve already run a long way and you’ll be asking your tired
legs to perform at their optimum running speed for the day. The course
undulates gently downhill. Settle down and run, enjoy the shade, and feed off
the fantastic crowds. If you’re racing, it is this section that sets you up for
your time. Only one problem, though: The mighty 3.2km Fields Hill, where the downhill
pounding can turn your quads to jelly. Go slowly, or the graveyard waits at the
bottom.

Pinetown
to Finish (70km – 89km)

Now starts the true mental battle of the Comrades. Your
legs can get you to Pinetown, but only your head can get you to the finish. The
course undulates here with some very severe hills, getting harder as you go
further. Coming out of Pinetown there is the famous Cowies Hill, and after that
they just keep coming. Try to break up this last 18km with mind games, e.g. 15km
to go, just my normal morning run, and so on.

Nothing I say can really prepare you for the Comrades,
but these notes may help. Run the race to Pinetown knowing that you have done
the training. From Pinetown onwards, take heart in the knowledge that you’re
meeting the challenge of the greatest road race in the world.

If
you want to join Barry’s Sub-10:30 Comrades bus, look out for him in the
xxx-seeding pen. He will be holding a huge banner indicating his exact
position.

ED JARDIM

As a boy,
Ed would wake up early to watch the Comrades, not knowing that years later,
he’d be training for his first Comrades in 2012. Ed, Group Communications Executive for Murray and Roberts, has two passions
in life: His job and road running. “Comrades is part of South Africa’s
DNA! Last year I seconded a friend and
the spirit was unbelievable.”

Ed was bitten by the running bug two years ago and was encouraged by
friend Morn? Reinders to do longer distances. “He’s got eight Comrades behind
him, so he also gives me advice!”

Ed lies awake thinking about Comrades, puts in 60km of training a week
with long weekend runs and his preparation for the big day is all on track. By Comrades, he would have completed
five marathons and three ultras, and run a total mileage close to 1 200km since
January. “I’m ready. Comrades is going to be amazing – it’s something someone
can put on their CV.”

SHAUN NAIDOO

At 93kg,
Shaun decided to make a drastic change in his life. Having dealt with a
divorce, arthritis and rehab, he decided to transform himself. “I’m 20kg
lighter and I have dedicated myself to run as much as I can.”

Shaun has
challenged himself to 12 marathons in 12 weeks in 2012 as well as the 1 000km
challenge for The Wildlands Conservation Trust and the Wetnose Animal Rescue
Centre.

He was a
volunteer at Comrades last year, handing out water to passing runners. “I fell
in love and knew I needed to do it!” If Shaun’s 12 in 12 challenge goes to plan,
Comrades would be his 12^th race and he is eager to cross the finish as
he always does – with several cartwheels!

Shaun runs in
the mornings, attends time trials at Alberton Athletics Club, and does his long
runs on weekends. For inspiration, he has placed Comrades logo stickers on his
laptop, his office desk and on a mirror at home. “Comrades is not a
destination, it’s a journey for me, and it’s just the start. Maybe I’ve got
rocks for brains, but this is what I drive to do.”

CLAIRE MATHEE

At the
beginning of 2011, Claire never even thought she’d finish a 10km race, but now
she is ready to tackle her first Comrades. She runs for the Fish Hoek Athletics
Club and was inspired by her Comrades clubmates. “They encouraged me to try
Comrades. I did my first 21km last year. I also ran the Peninsula Marathon and
often do 50km training runs.” She works for the Cansa Association, is busy
studying for her Masters in Educational Planning at UCT, and still manages to
fit in training.

Claire says
she is getting excited for the Big C and cannot wait to experience the
atmosphere on race day. “I don’t want to get too stressed because I’m there to have
a laugh and fun. If I don’t worry, I’ll do my best!”