Throughout my 18 years of running, I
have loved it when the race photographers captured me in full flight or
crossing the finish line, and I tend to buy all my race pictures, even the
not-so-good ones where my shorts are pulled all skew, because I want to keep
those race memories alive. However, I have noticed that I am often grimacing or
looking half-dead, or worse, smiling like a lunatic who just escaped from the
asylum and found a road race to escape into. And some of the poses I have pulled
over the years defy explanation!

Looking through my many race pics, I
can see a few standard poses:

?        
The Winner: For
some reason, in my early races I felt compelled to raise both arms in the air when
I saw a camera, which made me look like I was winning the race. The fact that I
was actually 975^th out of 1427 runners made no difference! There is
even one race pic where I am in the finishing straight, with no other runner in
sight, so it looks like I’m about to break the tape. Totally ridiculous!

?        
The One
Finger Saluter: You raise one hand nonchalantly, extend the
forefinger while balling the rest of your fingers loosely, and point in the general
direction of the camera. I really have no idea why I do this all the time…

?        
The Talker: I enjoy a
good chat during a run, and sometimes I’m so busy chatting to the runner next
to me that I don’t see the cameras. Cue a wonderful side profile of my face…
and with my receding hairline, side profile shots are not so flattering!

Of course, there are other poses
that I also try to avoid at all costs:

?        
The Thumber: You see the
camera and immediately give a thumbs up sign, usually accompanied by the
cheesiest grin you’ve ever seen. And if the race is really going well, you give
two thumbs up!

?        
The Flexor: These runners flex their
muscles at the camera – usually the biceps, because it’s blinking hard to actually
flex your leg muscles while running.

?        
The Waver: All this achieves is put a
blurry object vaguely resembling a hand in front of your race number, meaning
that the race pic company can’t identify you to send you your pic. Or worse, you
ruin the pic of the runner next to you – and Murphy’s Law says it will be the
one time that runner actually managed to strike a good pose, but now your hand
is covering half his face!

?        
The Reluctant Winner: Camaraderie sometimes makes us want to hold on to each other, especially
as we cross the finish line, so we hold hands and raise our arms. This pose
works well if all runners participate fully, but invariably it is one runner raising
another’s hand, and the pained expression on the latter runner’s face just
says, “I’m tired and I can barely lift my arms anymore… so give my arm back,
you madman!”

?        
The Flasher: On cold days we wear jackets
or shells over our race vests, which means our race numbers are covered. Then
suddenly we see a camera and the first thing we do is lift our outer top to
show our race number, and just like that, we’re caught flashing. It never looks
good.

THE
RIGHT STUFF

My standard pose these days is The
Ignorer, a valiant effort to avoid all the above-mentioned poses. The logic
is that if you pretend to ignore the camera and concentrate on running while
looking determinedly straight ahead, the camera will hopefully, for once,
capture you looking like the elite runner you wish you were. Problem is,
invariably the pic gets taken just as you gasp for breath, so your faces is
contorted, your eyes are slightly glazed and you look like you are just about
to collapse. At least, that’s what I look like…

But the ultimate pose for runners to
avoid is The Walker: For some
reason, runners have this morbid fear of being caught ‘on film’ walking. We
have no qualms about taking a walk break during a race, but just let somebody
point a camera at us and we heave ourselves back into running motion, even if it
makes us look like a walrus trying to drag itself up a steep beach! Just as
long as nobody sees evidence of us walking!

Dedicated to all those hard-working
race photographers, who patiently put up with us weird and wonderful runners.

1. Greek Triumph, 1896

In the
first modern Olympics in 1896, the 40km-long marathon captured the imagination
of the host Greek nation, whose people hoped passionately for a Greek champion.
At about the 34km mark Spyridon Louis, a 24-year-old Greek farmer, caught and
passed race leader Edwin Flack of Australia. When Louis entered the stadium,
Crown Prince Constantine and Prince George of the Greek Royal Family ran
alongside him to the finish line in front of 100 000 cheering spectators.

2. Flying Finn, 1924

Finland’s
Paavo Nurmi won the 1500m in an Olympic record 3:53.6, but he had actually been
conserving his energy as much as possible in the race because he was due to run
the 5000m final just two hours later. In the latter race, Nurmi broke away at
the halfway mark and never looked back, clocking another Olympic record 14:31.2
and becoming the first runner to win the 1500m and 5000m in the same Olympics,
a feat matched by Hicham El Guerrouj in 2004.

3. Berlin Blitz, 1936

Nazi
Germany’s claims of Aryan racial superiority were quashed by the performances
of the USA’s African-American sprinter Jesse Owens. First he equalled the
Olympic record by winning the 100m, then he won the long jump gold and set a
new Olympic record. Next he broke the 200m Olympic record twice on his way to
gold, and then was part of the 4x100m team that took gold and set a new world
record of 39.8 seconds.

4. Dutch Defiance, 1948

At 30,
Dutchwoman Fanny Blankers-Koen was considered too old for a sprinter, but she
proved her critics wrong by winning four gold medals in London, beginning with
the 100m. After winning the 80m hurdles in an Olympic record time, she overcame
apparent nerves to win the 200m. She completed her gold medal sweep in the
4x100m relay, bringing her team up from fourth to first in her anchor leg run.

5. Czech Locomotive, 1952

Emil
Zatopek of Czechoslovakia pulled off an unprecedented triple, winning the
5000m, 10,000m and the marathon at the same Games, and all in Olympic record
times. He began by defending his 10,000m title in 29:17.0, then outsprinted the
field in the 5000m to win in 14:06.6. Zatopek had never run a marathon
previously, so he initially matched the pace of pre-race favourite Jim Peters
of Great Britain, but before halfway he surged clear to win in 2:23:03.

Let the
Games Begin

When
it comes to track and field, all eyes tend to focus on the sprints, which are
considered the Blue Ribbon events of the sport. Thus it is the country that wins
the 100m and 200m (and the 4x100m relays) that tends to be seen as the
powerhouse nation of the track. Prior to the 2008 Beijing Games, the USA had
dominated this area of the sport, but in Beijing a major shift of power took
place as the small Caribbean island nation of Jamaica took over the Games.

Even
though the Americans won seven gold medals and 23 overall in track and field,
the headlines were dominated by the Jamaicans, notably Usain Bolt, who became
the first athlete since Carl Lewis in 1984 to take gold in the 100m, 200m and
4x100m relay – and all in Olympic records, too. Gold also went to Jamaicans Shelly-Ann Fraser and
Veronica Campbell-Brown in the women’s 100m and 200m respectively

In the end, Jamaica became only the second nation in
Olympic track and field history to win gold in all four individual sprint
events (men’s and women’s 100m and 200m). The US had done it three times before,
in 1964, 1984 and 1988. However, The Americans remain the country to beat in
athletics – they’ve won over 700 Olympic medals through the years, which is
more than the next five nations on the list combined!

LOCAL
HEROES

From a South African perspective, there will
undoubtedly be much focus on Caster Semenya in the women’s 800m after the
unpleasant wrangle about her sexual status following her sensational win at the
2009 World Champs in Berlin. With all the legal and medical issues now behind
her, she has been able to concentrate on her running again, and SA hopes will
be pinned on her to bring home a gold medal. Another big medal contender is
Sunette Viljoen in the women’s javelin, with her All-Africa record-setting form
going into the Games putting her amongst the favourites for a podium finish.
World Champs silver medallist Khotso Mokoena’s form in the men’s long jump also
seemed to be peaking at just the right time for the Games.

South
Africa has claimed six gold medals (plus 11 silvers and six bronze medals) in
track and field and road running since the country’s first appearance at the Games
in 1908. If one of our athletes can win gold in London, he or she will join an
exalted list of Olympic heroes:

?        
London, 1908 – Reg Walker, Men’s 100m: The 19-year-old was the sensation of these Games, coming through one of
the 17 heats and then a semi-final, then going on to win the prestigious 100m
final, and South Africa’s first Olympic gold medal.

?        
Stockholm,
1912 – Kennedy McArthur, Men’s Marathon: This race was probably the most
sensational highlight in the history of South Africa’s participation at the
Olympics, with McArthur winning the race and Chris Gitsham taking silver after
the two had a titanic struggle for virtually the whole race.

?        
Antwerp,
1920 – Bevil Rudd, Men’s 400m: The war hero first won
the 400m, then went on to win a bronze medal in the 800m and a silver medal in
the 4x400m relay. Thus he became the first and only South African athlete to
win a full set of medals at a single Olympic Games.

?        
Amsterdam,
1928 – Sid Atkinson, Men’s 110m Hurdles: The best performance by a South
African at the Games was the gold won by Atkinson in the high hurdles.

?        
Helsinki,
1952 – Esther Brand, Women’s High Jump: Not only did Brand win
gold three months after her 30^th birthday, but it was the first gold
ever won by a South African woman at an Olympic Games.

?        
Atlanta, 1996 – Josiah
Thugwane, Men’s Marathon: Thugwane skipped the last water table to make the
all-important break that would see him win the men’s marathon by a narrow
margin, and become South Africa’s first black gold medallist.

Winning
gold in London will also bring our athletes a huge financial windfall, with
SASCOC and the SA Government putting up R400 000 in prize money for an athlete
that wins a gold medal, and that would just be the start of things, with
sponsorships, endorsements, public appearances, book deals and the like to
follow. So now it is up to our athletes to go claim their moment of fame.

When Kerry Koen (36) came home sixth
woman overall in 6:45:45 and first South African female finisher in the 2012
Comrades Marathon, it was rich reward for the hard work she has put into her
running in recent years. This has seen her steadily climb the rankings, and the
podium, in local races. But it was also a far cry from her first ever race,
which she ran when still at varsity. It was not a 10km, or a 15km, or even a
half marathon… No, she went for it, all or nothing, by entering a full
marathon, rather a daunting challenge for someone who had just started road
running.

A couple of varsity friends were
planning a trip down to Durban to run this marathon and Kerry thought it
sounded like a pretty fun idea at the time, even though the longest training
run she had done up till then was a mere 14km. “Ignorance was bliss, and I
ended up finishing in agony in 4:12,” says Kerry. “I realised that I needed to
take on a more thorough approach to my running and started doing the shorter
distances to build up to the marathon once again.” That eventually saw her move
up to the ultra-marathons, and her running career has been flying ever since.

EARLY DAYS

From a young age, Kerry competed in
all the sporting activities that were on offer at Howick High School in the
KwaZulu-Natal midlands. Including swimming, hockey, tennis, athletics and
gymnastics, Kerry was always sure to be taking part in something. Her father
was a Springbok yachtsmen and her mother represented her province in swimming,
diving and gymnastics, so sport always came naturally, and Kerry says her
parents played a pivotal part in her success, and she considers them mentors in
her running career.

It was at varsity that Kerry
discovered that she preferred the individual sports over team sports. “Relying
on yourself to both train and compete alone added flexibility, but also the
pressure to perform was self-inflicted and self-controlled.” says Kerry. She
then took on road running, and despite that first, near disastrous marathon,
she was soon achieving a couple of podium finishes, which ignited a hunger in
her to improve her running ability and her personal best times. “I kept
challenging myself to reach new PB’s,” she says.

Then in 2007, a few days prior to
Comrades Marathon entries closing, Kerry decided to take on The Ultimate Human
Race. At the time she was training long distances with a couple of guys who
were preparing for Comrades, and based on the fact that she had kept up with
them and done the same mileage as they had, she decided to enter Comrades with
them. She was physically ready for this challenge, but during the race she
realised she was not quite mentally prepared for the gruelling challenge. “I
missed my target of a silver medal by only a few minutes, which I was sad
about, but in hindsight, I was very happy that I had managed to keep going and
get so close!”

EVEN MORE SUCCESS

That first 7:36:49 Comrades time saw
her finish 19^th women overall, and a year later she had moved up to
18^th with another Bill Rowan medal. Then in 2009 she was 11 in
7:18:51, just outside the gold medals, and that really made everybody sit up
and take notice. Having been running for Collegian Harriers, she was now signed
up by the Nedbank KZN club ahead of the 2010 season, but she didn’t have such a
great Comrades that year, finishing 30^th in the women’s race. The
following year was to be her real breakthrough, as she came home ninth for her
first gold medal in 6:56:21.

Kerry also enjoyed other success in
2011, placing first in the Umgeni Water Marathon, Bergville-Ladysmith 52km and
South Coast Marathon. After her top 10 at Comrades, she was then selected to
represent her country at the World 100km Champs in the Netherlands and ended up
finishing ninth. “It was a wonderful experience to represent South Africa. The
course was not easy as it was flat, flat, flat – 10 laps of 10km with just two
metres of altitude change. Being used to the spectacular racing routes on offer
in South Africa, and our hills, the boring route made it particularly tough
mentally, and spectator support was also almost non-existent compared to what
we are used to in South Africa. I love the support on the Comrades route, which
helps me to live in the moment of the run, and motivates me to pick up the
pace.”

And then came the 2012 Comrades. Now
running in the colours of Bonitas, who she joined during 2011, Kerry came home
sixth overall and first South African, and says everything went perfectly from
start to finish, as she had done the mileage and was mentally confident of
achieving her goal. Still, she admits that she never quite realised just how
well she was really capable of doing and exceeded her own expectations in this
years Comrades marathon. “I never expected it, but my running friends and mentors
have never doubted my ability to improve. If it were not for their belief and
persistence to make me believe, I never would have pushed myself out of my
comfort zone the way I have.”

When asked if her 2012 achievement has changed
her life, she responds with a yes and no answer. “There is more attention, but
life is still pretty much the same. I am still me and I hope it remains that
way. If anything, the changes have come in me being able to share inspiration,
advice and making new friends. Not only from me imparting the inspiration and
advice on to others, but others passing things on to me too. There is always so
much room to grow as a person and as an athlete.”

OUTDOORS GIRL

Kerry works as a research scientist in
Pietermaritzburg and is the mother of Luke (9) and Emma (7), both of whom are
quite sporty. She says her kids are very proud of her and they seem to
thoroughly enjoy her success. In her spare time she loves to go ride her
mountain bike with the kids in the scenic plantations outside the city. They
also love to go for runs around the block, and on sunny days, to read their
favourite books in their garden.

These days, Kerry says she prefers trail running
to the road, even though the Comrades is such a focus for her, because the
trails are more beautiful and more challenging due to the technical nature of
the courses. She lists the Three Cranes trail run in Karkloof, organized by
Wildlands, as one of her favourites. “I would love to represent SA on the
international trail running circuit one day. There are so many ultras and
multi-stage events locally and internationally that sound so exhilarating. When
the time permits, I will be very eager to do this.”

KERRY’S PBs

10km                38:01

21.1km             1:22

42.2km             2:57:09

Two Oceans      4:01:03

Comrades         6:45:45

100km              8:06:29

Back in June 2005, Tracy Bamber had
never been a regular runner, having only run occasionally, but she wanted to
become more active, so she set herself the challenge to run the 56km Old Mutual
Two Oceans Marathon the following year. However, a work colleague pointed out
that it would be impossible, as she had no running experience whatsoever, and
the Two Oceans was no joke, and certainly no race for a beginner. 

The final conclusion of the
conversation was that her colleague would give Tracy R20 000 for her chosen
charity if she completed the 2006 Two Oceans. Tracy decided to take that
life-changing bet, and the next day, it was all set in stone when she presented
her colleague with a contract to sign. Then off she went to lace up those
running shoes, because this was a bet she was determined not to lose!

During one of her very first
training runs in the Morningside area of Johannesburg, Angus Hudson came
cycling towards her and asked her whether she was on her way to the time trial.
“What time trial?” she responded. Angus explained that he was starting a new running
club in the area and so Tracy became the first signed up member of Morningside
Running Club. “Angus was my biggest supporter in the beginning. He ran my first
half marathon with me, my first 32km and my first full marathon as well, and then
Two Oceans, which enabled me to win the bet and raise my first funds for
charity, which I donated to The Children in the Wilderness charity. Without him,
I don’t think I would have been able to do it.”

MONEY, MONEY, MONEY

But that was just the start of her
ultra career, and of her fundraising running efforts! Since that first Oceans
ultra in 2006, she has gone on to finish the Cape ultra seven times, and has
just run the Comrades for the sixth time as well, and the sponsorship she
sought for her running has seen her raise over R650 000 for the three charities
she supports, Children in the Wilderness, The Wilderness Trust and the Comrades
AmaBeadieBeadie Charity. Tracy has focused most of her efforts on Children in
The Wilderness, which works to educate the children in African countries about their
surroundings and nature conservation. That not only helps protect the
environment, but also creates a substantial amount of job opportunities for these
children as they mature.

Tracy says she will carry on raising
money as long as she does the Comrades, and says she just takes each year at a
time and never plans too far ahead. “I call myself a plodder. When it comes to
Comrades, it is more about the camaraderie of the day to me instead of doing a
good time, although I do like to improve my times generally. I just like to
cross the finish line in a healthy state, achieving my goal in raising money
for the less privileged. I am privileged enough to be able to run these events,
so why not help the less fortunate in the process. Raising money by running is
just doing good, by being out there helping yourself and others. I am
exceedingly grateful to be able to run and raise funds for those in need.”

SUPER SUPPORTERS

Since making that bet in 2005, Tracy
made running a permanent part of her life. “I just think running is an amazing
leveller. It doesn’t matter if you are the CEO of a company or what you do,
everyone is there to run. You are no better than the next person. Everyone who
crosses the finish line is a winner to me.” And when it comes to support, Tracy’s
husband Jonathan is her biggest fan. “He’s always giving me words of
encouragement, and then patiently waiting for me at the finish line of the big
ultras. My training partners and Morningside Running Club have also kept me
going on the harder days, and helped me reach my fundraising goals.”

Growing up,
Jarred and his sister were never indoors. He tried all sports and outdoor
activities, and his hunger to be active grew. Fitness remained a top priority after
school when his gap year involved coaching and training every day at the gym.
“I realised I loved being at the gym, learning and sharing in the experience of
the health industry,” says Cape Town-based Jarred, who then gained a fuller
understanding of how the body functions by studying exercise science.

Jarred has
since started his own company, Body Corporate Health, using his training and
experience to promote corporate wellness programmes designed to increase enthusiasm
and energy for clients who have pressured, chaotic lifestyles that make it hard
to fit in exercise. Jarred is also now in the second year of studying a B.Com degree
through UNISA, and still finds time to play in a band called Black Tie Trio –
and all this while training to be a fitness champ.

CROSSING OVER

Jarred has
moved away from isolated exercise to a multi-functional approach in training
for CrossFit, which promotes strength and conditioning as much as endurance and
all-round fitness. “CrossFit has only caught my attention recently because my
views on personal training have grown beyond the mere aesthetically driven
goals, and I now see the body for what it truly is, a vessel for performance
that is very often underestimated,” he explains.

CrossFit
competitions focus on who is the fittest, strongest and most flexible in a
range of exercises, from body-weight exercises (squats, push-ups and box jumps)
to distance movements (running and rowing). “Think about being trained in a
fashion that encompasses all disciplines of the Olympics,” explains Jarred,
“everything from cardiovascular endurance, stamina, strength, flexibility,
power, speed, agility, balance, coordination, timing and accuracy.” With all
these disciplines in mind, Jarred says he has mastered stamina, speed,
endurance and core strength, but still has a lot of training to do! “Now I’m
training to increase strength power as well as timing and accuracy.”

He likes to
mix up his training routines, and says his favourite workout is high-intensity
interval training that focuses on core strength. “I would normally do bar work
with Olympic-type lifts and presses. The dynamic core work is done with my body
weight and the odd medicine ball, followed by skipping, jumps and sprints,”
says Jarred, who loves keeping his routine upbeat and different every time – a
perfect solution for a CrossFit mindset.

RUNNING IS KEY

Jarred is
quick to point out that running is key in his training and important in meeting
CrossFit’s criteria. “Most of the time, I keep my runs short and intense, to
keep from exhausting my energy stores, as I need to hold as much lean muscle as
I can.” He does, however, enjoy a long run and has something to say to those
who think running is bad for your joints. “Running is even more terrible on
weak untrained joints. Strengthening your stabilisers and core, and learning
how to fire up the glutes for power, makes the world of difference! It’s like
fixing up all the leaks on a hosepipe – less energy is lost and instead transferred
to where it is needed.”

Jarred also
gives advice on how to take that decisive step to a healthy lifestyle through
nutrition and appreciation. “Learn to love and value your body! This will give
you the desire to pursue understanding to transform your life! Diet is key, so
keep it simple, go back to whole, natural foods. Eat smaller portions more frequently,
and drink lots of water. Think fruit, veg, nuts and seeds, fish, chicken,
ostrich and select red meats.”

For Jarred,
a busy lifestyle in training clients, studying and playing in a band should
never get in the way of his own training. “I believe people have choices. The
choice is to make time or not. If you value yourself, you will find 15 minutes
a day to do some exercise and begin to make good lifestyle choices.” And for
him, becoming a CrossFit champion is the goal that keeps him motivated to keep
up his physical training and education about what the human body can do.

Pea and
Ham Soup

Peas
are good for your heart because of their high soluble fibre content that
reduces LDL cholesterol levels. They also help to lower blood sugar levels and
blood pressure! (35min to make, serves four.)

Ingredients:

?        
1 onion, finely chopped

?        
2 stalks celery, finely chopped

?        
2 carrots, finely chopped

?        
2 cloves garlic, crushed

?        
500g frozen peas

?        
3 cups reduced-salt chicken stock

?        
250g lean ham, chopped

?        
1/3 cup light sour
cream/buttermilk/plain fat-free yoghurt

Step 1: Spray a large saucepan with oil and place over medium heat.
Add onion, celery and carrot and cook, stirring, for 2 minutes. Add garlic and
peas and cook for a further 3–4 minutes.

Step 2: Add stock and 3 cups water and bring to the boil. Reduce
heat and simmer, stirring occasionally, for 10 minutes, until vegetables are
tender. Remove from heat. Blend well using a stick blender.

Step 3: Return soup to low heat. Add ham and stir until warmed
through. Ladle soup into bowls, swirl with sour cream, buttermilk or yoghurt
and serve.

Nutritional
information (per serving)

Energy: 1021kJ, Calories: 244cal, Protein: 20.9g,
Fat: 8.3g (saturated: 3.8g), Carbohydrates: 16.7g (sugars: 8.4g), Dietary
fibre: 9.1g, Sodium: 1321mg, Calcium: 90mg, Iron: 3.1mg.

Cauliflower soup
This filling 
low-calorie,
high-fibre veggie is one of the most powerful healing and cancer-protective
foods. It contains high amounts of vitamin C and other nutrients like folate,
plus cancer-fighting compounds called phytonutrients that step up the production
of enzymes that clear toxins before they damage cells and make them cancerous. (45min
to make, serves 6.)

Ingredients:

?        
700g cauliflower, coarsely
chopped

?        
1 small leek (white part only),
sliced

?        
1 medium potato, peeled, cut into
chunks

?        
3? cups reduced-salt vegetable or
chicken stock

?        
2 cloves garlic, crushed

?        
? cup light cream/buttermilk/fat-free
yoghurt for cooking

?        
pinch paprika

?        
2 teaspoons finely chopped
flat-leaf parsley

Step 1: Place cauliflower, leek, potato, stock and garlic into a
large saucepan and bring to the boil. Reduce heat, cover and simmer for 25 to
30 minutes, until potato is tender. Cool slightly.

Step 2: Blend mixture using a stick blender, or in two batches in a
food processor. Season with freshly ground black pepper and stir through
cooking cream. Sprinkle with paprika and chopped parsley before serving.

Nutritional information
(per serving):

Energy: 427kJ, Calories: 102cal, Protein: 4.7g, Fat: 3.4g (saturated: 2.0g),
Carbohydrates: 11.1g (sugars: 5.9g), Dietary fibre: 3.1g, Sodium: 681mg,
Calcium: 23mg, Iron: 1.0mg,

Spiced Carrot and Lentil Soup

Carrots
are high in B-carotene and fibre, which help protect against certain cancers
and high cholesterol. (40min to make, serves 4.)

Ingredients:

?        
3 cups reduced-salt veggie stock

?        
2 onions, finely chopped

?        
2 cloves garlic, crushed

?        
2 teaspoons caraway seeds

?        
1kg carrots, peeled, chopped

?        
2 stalks celery, finely chopped

?        
? cup red lentils

?        
4 tablespoons toasted almonds,
roughly chopped

?        
fresh coriander, to serve

?        
4 pieces pita bread, to serve

Step 1: Add ? cup stock to a large saucepan. Cook onions and garlic
until softened.

Step 2: Add caraway seeds, carrots and celery and a little more
stock, if needed. Cook 8-10 minutes.

Step 3: Add remaining stock, lentils and 2 cups water. Bring to the
boil and simmer 10 minutes.

Step 4: Pur?e soup in blender until smooth, but slightly chunky.
Divide soup between bowls. Top with almonds and coriander. Serve with pita
bread.

Nutritional information
(per serving):

Energy: 1550kJ, Calories: 370cal, Protein: 15g,
Fat: 8g (saturated: 1g), Carbohydrates: 54g (sugars: 20g), Dietary fibre: 13.6g,
Sodium: 1095mg, Calcium: 4.2mg, Iron: 161mg.

Norrie Williamson was on the phone: “Hey Ray, a few of us are heading to Soweto tonight for a run, if you’re not doing anything?” If I’m honest, my first thoughts were, “Are you crazy? At night? Is it safe?” But I’m up for anything that involves running… – BY RAY ORCHISON

I
grew up in Apartheid-era South Africa, and although I was too young to know
what was going on around me politically, Apartheid had an impact on my young
mind. Nothing was questioned, that was just how it was, and white people never
mingled with black people. Sadly, I matriculated in 1994, just before schools
officially became multi-racial, so I never had the opportunity to share at a
close personal level with people of other races. Through the years I have worked
and mixed with different races, so I don’t consider myself racist, although I
would be lying (I think all of us would be) if I said I don’t struggle with
prejudice. So, with those thoughts in mind, here was this ‘mlungu’ (white
person) driving into Soweto at 7pm at night.

MADE TO FEEL WELCOME

I
met the six other runners at Nambitha in Vilakazi Street and the wonderful
experience began. As we got out of our cars, a local ran up to us, extended a
hand and proceeded to sing us a song. Shortly after that a very excited woman
came running up to us, literally screaming with joy, “Hello, white
people!” Again it was handshakes and hugs and smiles, like we had come
across a long lost friend. Then she shouted across the road, calling her husband
and four-year-old son to come see us. Her son stared at us as though we had
just landed in a space ship. Then again, most of us were wearing tights and
bright reflective clothing, and two even had headlamps on, like we were going
mining or something.

We
started up Vilakazi Street and turned into the road which saw protestors
marching in the opposite direction in the 16 June 1976 Soweto Uprising. We
passed Morris Isaacson High School, where the uprising began as thousands of students,
teachers and others led by Tsietsi Mashinini began their protest march against
the Afrikaans Medium Decree of 1974, which forced all black students to be
taught in Afrikaans. We also stopped at the Hector Pietersen Memorial, which
has a grass line pointing to the spot where the 13-year-old student was killed
when police opened fire on the protesting students that day.

We
stopped off at Wandie’s Pub, and what a wonderful man Wandie is. After buying a
beer, Norrie jokingly asked him why the beer was so expensive…”How else am
I going to get rich?” he responded. And we finished our run back in Vilakazi
Street, passing the family houses of Desmond Tutu and Nelson Mandela.

BACK FOR MORE

The
truth is, I felt safer running in Soweto than do I running in some white residential areas. I never gave my car a single
thought during the run, and there was never a moment when I feared being
attacked or mugged. Just about everyone we ran past would wave, flash a smile,
or even join us for a few strides. We even got a quick apology when a car
turned into the road and didn’t see us – very different to the areas I normally
run in, where you get the middle finger and verbal abuse! I will definitely be
going back to Soweto, for a warm meal at Wandie’s, for another jog in the area,
and simply to enjoy some great company.

At the end of March, during the
Yellow Pages SA Junior and Youth Track & Field Champs in Germiston, we were
treated to a rare sight in the 2000m steeplechase for under-18 girls: A set of
identical triplets finishing 1-2-3, running one behind the other, in perfect
step with each other, even with pony-tails swinging from side to side in
unison. And their nearest competitor wasn’t even in the home straight yet when
they crossed the line. Olivia, Alicia and Sindy Labuschagne certainly made
quite some impression!

RUNNING IS COOL

When they were only 12 years old,
the triplets went to their mother, Maryna, and asked whether they could take part in athletics at
school, because it looked like the “cool thing to do.” At their very first
athletics meet, everyone was talking about these three identical girls that
appeared from nowhere and ran so well, and everyone wondered who was coaching
them. When Maryna  told onlookers that they had never competed
before, nor did they have a coach, one of the parents responded, “These kids
have talent, you need to get them to a coach.”

Today the 16-year old triplets are
the shining stars of Wonderboom High School in Pretoria, and are coached by
Piet Nothling, who describes them as “hard working, humble and friendly girls.
They listen and believe what their coach has to say.” The triplets are truly
passionate about their sport and take part in everything from 400m to 3000m as
well as the 2000m steeplechase, but say their favourite discipline is cross-country,
due to their great love of nature and the outdoors.

BUILDING ON SUCCESS

Last year the sisters were the three
fastest under-18 girls in the country in the 2000m steeplechase, with Olivia
clocking 7:10.88, Alicia 7:16.66 and Sindy 7:19.12. Olivia’s time was the sixth
fastest ever by a South African junior athlete. At the Yellow Pages South
African Junior, Youth and Under-23 Champs in April, Alicia won the youth
women’s 1500m, while Sindy was seventh and Olivia eighth in the 3000m. Then in
the 2000m Steeplchase, Sindy was second, Alicia third and Olivia fifth. In July
the three ran a 15km road race in Pretoria and recorded another 1-2-3 finish,
with Alicia running 64:40, Olivia 64:43 and Sindy 64:44, the third, fourth and
fifth fastest times in the country for the year for junior girls.

This year the highlight has been
their 1-2-3 at the SA Youth Champs, where Olivia clocked 7:11.10, Alicia
7:14.40 and Sindy 7:14.72. They have also been in action on the road, where Alicia
ran 57:52 and finished second in the Pick n Pay Rotary 15km in Pretoria in
April to post the fastest time this year by a South African junior. Olivia came
home third in 57:57, but to Sindy’s disgust, she was booked off sick and had to
miss that race. However, she was back in action when the three went to
Kimberley for the SA 10km Champs in mid-May, with Olivia finishing third junior
in 36:41, Alicia fourth in 37:03 and Sindy sixth in 38:43.

MOTIVATING EACH OTHER

Sindy and Olivia’s future goals are
focused on one day running 31 minutes for 10km, while Alicia’s goal is to go to
the Olympics with her two sisters by her side. Their goals are supported and
motivated by parents Maryna and Victor, as well as their older siblings
Victor and Samantha. The whole family enjoys cycling, hiking and jogging
together, and all five children now have provincial colours in cross-country,
so the running genes are strong in this family.

Although the sisters often compete
against each other for podium positions, they see each other more as motivation
than competition. In fact, they don’t like running unless without each other…
In one meet, Olivia and Alicia ran in a different race, but Sindy refused to
run later that day without her sisters, which in the end saw Alicia and Olivia
ran a second race on the same day. “I don’t enjoy the sport without my sisters
running next to me,” explains Sindy. “We don’t care who wins, as long as it is
one of us. We work as a team and would not find running as much fun without
each other.”

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