Category: Features

Most people would say that Marilu Mathee and Dave Chamberlain are a bit crazy to tackle more than 5 000km of running in a strange country. But their reaction to this definitely puts things into perspective: “I would hate to get to the end of my life and realise I could have experienced so much more out of life if I just dared to get outside of my comfort zone. So I say I would be crazy not to do this,” says Marilu.

Dave describes his motivation as pretty simple. “I think people spend too much time sitting in little concrete boxes, too scared to actually get out there and to do something amazing with their lives. Instead, we spend a large portion of our existence getting frustrated in traffic jams, working for an unappreciative boss and playing catch-up with the ‘Joneses.’”

THE PLAN
Marilu and Dave, who came up with the idea, will be running together as a team, and although there have been many longer runs around the world, this particular route has never been run in this way before and they will be the first to attempt it.

The run starts middle July and the plan is to run 160km a week (roughly 26km a day) down the well-known RN40, a tarred road that spans North to South along the Western flank of Argenitna before it rises to meet the Andes mountain range. They are planning to run six days a week, taking the seventh day to rest and recover. Every six weeks they will take off a further week for rest. The run starts at 3 000m altitude and climbs to 5 000m. To make it even more challenging, they start their run in mid-winter, but they have secured a camper van for the trip.

The World Wide Fund For Natures South Africa (WWF-SA) is supporting their offer to promote awareness for WWF’s Africa Rhino Programme. “The WWF is not sponsoring the trip, but gratefully accepting the offer to create awareness for the rhino programme. Africa is experiencing a ferocious resurgence in rhino poaching, caused by illegal demand for rhino horn from Asia. South Africa, the stronghold of Africa’s rhino population with more than 80% of the 24 000 rhinos left in Africa, is now losing more than 20 rhinos a month. If the current trend continues, the rhino conservation gains of the last decade will swiftly begin to erode,” says Dr Morn? du Plessis, Chief Executive Officer of WWF-SA.

Another charity leg of the run is to create awareness for the jaguar population in Argentina. Locally called yaguaret?, or “tiger,” the jaguar is the top predator on the South American continent. Due to the rapid loss of tropical and subtropical forests, and illegal poaching, the jaguar population has severally declined over the last decades.

MEET THE TEAM
Marilu found her passion for life at the age of 30. With a heart for people and a love for the outdoors and being active, she started her own business called FROM MONDAY Corporate Fitness, focussing on improving employee health and wellness in order to increase overall productivity. Her favourite discipline is running, as it has been her remedy to overcome fears, failures, heartbreaks and loneliness. Running is also her way of celebrating being alive. “Running is so diverse. It creates awareness to possibility.You name it and it all starts with running.”

Dave describes himself as a slacker, scuba dive instructor, farmer, plumber, barman and traveller. He sees himself as an amateur/fun athlete with no desire to compete in races, but humbly admits that he has hiked in the Andes, Alps, Pyrenees and Drakensberg, and across Iceland! “To watch me running is like watching an epileptic jellyfish. But if I can do this, then there is a whole bunch of other jellyfish out there that can also do this! Basically, I want to try and get people to be more proud of themselves than of their Rolex watches.”

AN UNKNOWN ADVENTURE
They realise that to most people their adventure sounds completely crazy. “What we are about to do resonates with who I am and my values, my passions and my desires for my life. I am frightened by the task ahead, but I know I can do it,” says Marilu.

Dave wants to convince normal, average people that they can also go out there and stretch their personal boundaries. “Then I think that a lot of the issues we face with regards to the health of the planet and society would be addressed simply because one’s perception of what really is valuable will guide us to more sensible solutions to our needs as a society. I’m not asking people to run 5 100km. I’m hoping to challenge people to say to their bosses ‘sorry mate, I’m taking time off to do something fantastic. I want people to do something that they can one day turn around and be proud of, and say; ‘At least once in my life, I experienced something amazing, and I made a difference.’”

FOLLOW THE JOURNEY…AND BECOME INVOLVED
A journalist in Argentina will be covering Marilu and Dave’s journey along with a TV crew who will be filming it. The team would love more exposure and would welcome any company that would want to be involved in this project, which will yield excellent results for the conservation initiatives they have chosen to support.

Via their satellite connection, the team will be in contact with a South African project manager who will be doing weekly blog updates on http://runargentina.wordpress.com and www.frommonday.com. At both sites there will be a Facebook link where you can follow their progress. For more info, or to become involved, contact Marilu at [email protected].

Micronutrients play an important role in energy production, maintenance of bone health and adequate immune function, to mention but a few. They also help with the synthesis and repair of muscle tissue during recovery from exercise and injury. When we exercise, we place certain stresses on our bodies which may lead to the loss of micronutrients in the body. Therefore, a greater intake of micronutrients may be needed in athletes for building, repair and maintenance of lean body mass.

The most important vitamins and minerals include:
• Calcium: Especially important for growth, maintenance and repair of bone tissue, maintenance of blood calcium levels, regulation of muscle contraction, nerve conduction, and normal blood clotting.
• Vitamin D: Important for calcium absorption, regulation of serum calcium and phosphorous levels, and promotion of bone health.
• B Vitamins: Important to ensure adequate energy production and building and repair of muscle tissue.
• Iron: Required for the formation of oxygen-carrying proteins, haemoglobin and myoglobin, and for enzymes involved in energy production.
• Zinc: Plays a role in growth, building and muscle tissue, energy production and immune status.
• Antioxidants – Vitamin C and E, Beta-Carotene and selenium: Play important roles in protecting the cell membranes from oxidative stress damage.
• Magnesium: Plays a variety of roles in cellular metabolism and regulates membrane stability and neuromuscular, cardiovascular, immune and hormonal functions.

SO WHO NEEDS TO SUPPLEMENT?
An athlete consuming a healthy balanced diet, with lots of variety, doesn’t necessarily need to supplement with vitamins and minerals, as their diets will still be adequate to supply these higher micronutrient needs. Athletes who are at greater risk include those who restrict energy intake or have severe weight-loss practices, those who eliminate specific food groups out of their diets, and those who consume unbalanced and low micronutrient diets. The use of vitamins and minerals does not improve athletic performance in athletes who eat nutritionally balanced diets!

Let’s take a closer look at a few common multivitamins on the market:

STAMINOGROW: A 5-in-1 slow-release combination supplement containing vitamins, minerals, antioxidants and amino acids.
Benefits:
• Contains all the important vitamins and minerals mentioned above, i.e. antioxidants for protecting cells of the body from harmful effects of free radicals.
• Contains B-Complex vitamins that are important in the production of healthy red blood cells and energy release.
• Contains Amino acids, which are important building blocks for the body and may assist in cellular repair and anti-aging processes.
Who should use it: Aimed at people suffering from fatigue, sub-fertility and immune problems.

PHARMATON: A nutritional supplement containing a combination of ginseng, vitamins, minerals and trace elements.
Benefits:
• Pharmaton contains 100% of the RDA (recommended daily allowance) for B-vitamins, including folic acid.
• Contains antioxidants (Beta-carotene, zinc, selenium, vitamin E and C).
• Contains 71 % of the RDA for iron – helps to maintain healthy red blood cells, and therefore the transportation of oxygen to the body.
• Contains ginseng, which is known to increase energy levels, enhance physical performance and help the body’s ability to tolerate stress.
Who should use it: Athletes, especially those who struggle with tiredness throughout the day, female athletes who suffer from low iron levels, and people who follow restrictive diets or who are vegetarian.
(Note people with high blood pressure or on blood-thinning medication should consult their doctors before taking medication with ginseng.)

DYNAMISAN: A complete multivitamin containing vitamins, minerals, antioxidants and amino acids. It also contains iron and folic acid.
Benefits:
• Contains all the important vitamins and minerals needed for increased physical activity, e.g. B-vitamins, antioxidants, calcium, magnesium, vitamin D and iron.
• Contains 225% of the RDA for Vitamin C.
• Contains a powerful antioxidant called EGCG (Epigallocatechin Gallate), which is four times stronger than Vitamin E and C.
Who should use it: Physically active people, those with low immune systems, smokers, fatigued people, or people who follow dietary restrictions or are vegetarian.

THE BOTTOM LINE
Remember, athletes eating balanced diets do not necessarily need to take a multivitamin to meet higher micronutrient demands on the body. Taking supplements does not increase athletic performance when diets are optimal. You should also always read patient information leaflets before taking supplements, or consult your doctor or chemist when taking other medication.

Shaun was my only child and my reason for living. He was my friend and we had a relationship that was so special. Yes, there were times we had our differences – he was on his way to 18 and was ready to face the world on his own, fearless and excited. When I got that call, my breath was ripped out of me and I just wanted to stop breathing, forever. He died on a Monday afternoon, on his motorcycle, and exactly a week after that day my takkies hit the tar again. I will never forget it. I ran 8km and it was utter hell; I could scarcely see the road through the tears, but I experienced such a sense of relief and it felt so strange, and it was then I realised it’s while running that I could talk to my son.

RUNNING SUPPORT
I’ve always been a slow runner, just doing it for myself. I enjoy the people and the excitement of a race. I always made the cut-off’s and my biggest race was the Two Oceans Ultra. At Shaun’s service, while doing his eulogy, my eyes fell on my running buddies and I told them that they were going to have to get me through the Comrades. Today, after many sessions with my psychologist, I realised I turned away from the other people at the service. I only spoke to my running buddies, as I could focus on something else and not the real reason we were all there.

In the December holidays our whole family gets together at Gansbaai and I could not see how I was going to get through the festive season. At seven every night I drank a sleeping pill and an hour later I was asleep. In the mornings, my sister, her other half Bobby and I went running, and I realised more and more that it was those times that I could get quiet times with my son, myself and our heavenly Father. Bobby taught me the serenity prayer on the run. Many times he had to stop so that I could breathe and get rid of the painful anxiety that was clutching my heart. But they kept me running, and that December the three of us ran the Danger Point Half Marathon in Gansbaai and I knew I had to keep running – it was the only way I was going to keep going.

FOR MY SON
2010 arrived with such heartache. Everybody was looking forward to the Soccer World Cup, but I had this black hole eating away inside me and it was growing bigger every day. My doctor phoned and told me he could prescribe an anti-depressant that wouldn’t interfere with my running, and a month later the medication started working. I could breathe again. I ran stronger than ever and started pushing myself. The training for the Comrades was great, as each step was one step closer to personal and physical victory. I needed to do that first Comrades for my son, to make him proud of his mom, but also for me, to show myself I could do it, as well as a reason to live. Just getting up in the morning was so difficult. I used to wake Shaun to get ready for school and make him breakfast, now there was nothing, no reason to get up and face the day.

Comrades 2010 arrived and we were there. My goal was just to make the cut-off line with about five minutes to spare; my second (secret) goal was to try running it under 11 hours, but that felt like a pipe dream. I was scared of being too emotional while running, and the idea of literally running the whole day just seemed so inconceivable, how on earth was I going to do it? The cock crowed and we were off! Or rather, standing, then starting slowly. The realisation then set in… I was there, doing my first Comrades!

We tried staying with the 11-hour bus, but couldn’t keep up. At the 15km mark my running buddy Renate told me to go ahead, as she was going to take it slower. Thus my Comrades with my son started. There were times that I had to look next to me to make sure he wasn’t running next to me, and at one stage I told him, “Look, we have to take it slower now, as I can’t go anymore.” But we slogged on and at about 60km, caught up with the 11-hour bus, without any conscious planning. There were a lot of runners and I decided to get slightly ahead of them to get away from the crowd. A little later I caught up with another 11-hour bus and I ran with them for a while. Suddenly Durban was spread out ahead and I realised there was an end to the race. I finished my first Comrades in an amazing time of 10:40, and when I ran over the finishing line my first thoughts were “I love you, my son, and thank you, Father.”

GRIEVING PROCESS
After running the Comrades, I finally did my sub-2:00 on a half marathon and I finished the Karoo Ultra. In October, I decided to give up taking the anti-depression medication and it affected me very badly. I lost my enthusiasm for running and for life. Each day became a struggle again, but I needed to experience real emotion and grieve without any aid.

Comrades 2011 was like this humongous mountain ahead of me. What made 2010 so unreal was that it felt like such a surreal experience. Standing there again this year on the morning of my second Comrades was so special, after all the sacrifice and training. This time my running partner was Bobby, the same one who taught me the serenity prayer. Before 30km I was ready to give up a hundred times, but it was Bobby’s first and I just didn’t know how to tell him I couldn’t continue running. He sensed how I felt and every few kilometres he would count from 1 to 3 and then we had to shout “Hoo-haa!” A couple of times we had to repeat it, as other runners also wanted to take part in what became a ritual the whole race through.

Reaching the top of Polly Shortts was amazing and then we opened up and just ran (as much as you can ‘run’) the last 8km of the Comrades. Entering the stadium was a personal miracle, and I realised that as much as 2010 was an almost holy experience for me, 2011 was like my grieving process, just one step in front of the other to the finish line. I knew I wasn’t going to make it under 11 hours, but that didn’t matter, because I want 2010 to always stand out. We did it in 11:19 and I got my back to back medal.

Shortly after finishing, I bumped into an old friend of mine from Pretoria, Albert Coetzee, who throughout the last few years has sent me countless e-mails to help and encourage me with the running. He embraced me outside their club tent and held me tight and prayed for my husband and I, and as I stood there crying, I realised once again that every step was worth it.

ONE STEP AT A TIME
My grieving is like running the Comrades; there are wow moments, and times you just want to give up, but somehow you keep putting one step in front of the other and every step is a step towards the finish or the healing. I read this the other day: “Life is not about waiting for the storms to pass…It’s about learning how to dance in the rain.”

We lost our brother in 1980 and I recently asked my mom how she coped. She answered that you never get over it, you just learn to live with it.

So thank you to all my running buddies and every runner out there, because there’s a struggle inside most of us, regardless of what it is. Just put one step in front of the other, savour those wow times and put your chin down for those vasbyt moments. You are all truly amazing people.

The recent SPAR Women’s 5km in Durban was a hotly contested race between three youngsters, but more importantly proved that South Africa’s young and upcoming talent is alive and well! Simonay Weitsz, a grade 6 student at Laerskool Van Riebeeckpark, took the early lead with two local Durban girls Klara and Natascha Hartmann. Between the three of them they fought all the way to the finish line for the top spot. It was only when they entered the stadium that Simonay says she knew she was going to take first place. She crossed the line in a time of 19:37, not bad for a 12-year-old girl that can fit under most adults’ shoulders.

RUNNING TALENT
After participating in her first cross-country race only two years ago, Simonay’s mom realised her daughter had talent and took her to Willie Engelbrecht, a well-known coach in the East Rand. According to Willie, he knew early on that Simonay is special and his confidence in her soon paid off as she has been a member of the Central Gauteng cross-country and athletics teams since 2009. “Simonay is a natural and one to look out for in future. I never have to worry about her and she just keeps giving great performances. She’s one of those athletes that just perform better than others, even when she’s put in the same amount of work as other athletes.”

Though the 1 200m is her favourite event, Simonay’s sporting talent has really come to the fore with her superb winning performances at the SPAR 5km and the recent Gauteng Winter Trail Series. She swept aside all competition at the Trail Series, not only winning her age group by a massive margin but also being the first overall female home in all but one of the races. It has been these performances that have made people sit up and take note of this petite, blonde girl.

FOR THE LOVE OF RACING
Simonay says she fell in love with running from the moment she started running competitively, and it is this love for competition that drives her. An easy race isn’t that much fun as one where she is pushed to perform better by her competitors. “I like a challenge and love a close race. Just the other day I had one of my closest races yet and it was great winning that race!”

But in her short running career, Simonay has also had to deal with some disappointment. At the SA Schools Championships earlier this year, she lined up for the 1 200m hoping to take the title and break the national record, but unfortunately she fell at the start of the race and ended in a disappointing third place in a time of 3:51. “If I didn’t fall, the record would have been mine, because I had beaten the girl who won several times before.” Simonay has since run the 1 200m in a personal best time of 3:46, only three seconds slower than the national record set in 2006, and she hopes to break this record before she moves on to the 1 500m next year.

Simonay remains a young girl with more on her mind than just running, and she says one of the things she likes most about her sport is having some time away from her younger brother, Dwayne! Add to that the fact that she has made so many good friends in her training group, and she doesn’t mind having to train during the holidays and on icy winter mornings. “I like training and most of the times I don’t mind getting up early, but sometimes when we train really hard, it’s not that much fun.”

WATCH THIS SPACE
As for the future, Simonay has big plans. She wants to follow in her role model Irvette van Blerk’s footsteps and become one of the best runners in the country, hopefully claiming a medal for South Africa at the Olympic Games one day. She dreams big and says after that she plans on taking on the biggest race in South Africa, the Comrades Marathon, and taking back the title from all the foreigners that have dominated the race in recent years.

And who knows, maybe the only woman who will be able to break Frith van der Merwe’s record will be another young girl from the East Rand…

Xavier started to plan his trip and train for this mammoth task in November last year when he entered the Comrades for the 11th time. “I didn’t have the money to get to Durban, so I thought why not cycle there and run back after Comrades? So I got a map and started planning the route.”

What makes Xavier’s journey unique is the fact that he did it solo. “I had nobody running with me or seconding me. Sometimes I did 45 to 50km on one litre of water because that was all I could carry. I carried everything in my backpack. Shoes, clothes, medical kit, a little bit of food and whatever else I needed, but I couldn’t carry more than 10kg because weight was critical. I expected to get food along the way and mostly I did. I trained beforehand without water to prepare myself for the dehydration factor, but to me it was a dream run, I didn’t have any blisters or injuries and never dehydrated.”

THE JOURNEY
Xavier’s choice of route was determined by the fact that he could not cycle or run on any national roads because he was on his own. All in all, he cycled 697km from the Union Buildings in Pretoria to Durban in four days to arrive just in time to register for the Comrades. He then ran the Comrades in a time of 10:55 for his 10th bronze medal (his 11th overall). After taking a rest day the Monday after the race, he ran another 650km in eight days back to Johannesburg. The worst injury he suffered while running was a broken tooth… and that was because of a frozen jelly baby! The four days of cycling was the cause of greater pain and he says his buttocks were completely blown when he arrived in Durban.

Of course, there were tough times on the road, like one night when he only had raisins and a sports drink for supper because he was too far from a town to find food, or like the times when it was so cold that his hands couldn’t change the gears on his bike, but problems like these didn’t get him down. “You can either make crossing a river a problem, or you can just do it. Sure it’s hard, but you just have to keep going.”

Though Xavier was predominantly alone on the road he did receive valuable help from a few good Samaritans. “One guy gave me two pairs of shoes, a cell phone and he took me to Pretoria on the morning that I started. This from someone who I only met a few months before! I can’t pay those who helped me back, I can only say thank you.”

GIVING BACK TO CHARITY
Xavier’s journey has inspired him to start a charity called the Feeding Charity Chain Gang (FCCG). Through the FCCG he aims to supply those less fortunate with seeds, implements and skills to plant and grow their own food. Anyone interested in contributing to the charity can phone Xavier on 079 301 6891 to find out more.

At the Lotto SA Half Marathon Champs in Port Elizabeth on 2 July, Zintle Xiniwe came home second in 1:13:15, just 16 seconds behind winner Rene Kalmer, and a mere 13 seconds off her personal best, set on this same course in 2008. Zintle, who won this title in 2007 and 2008 and also finished second in 2010, had gone to PE aiming not only to finish amongst the medals, but also to break her PB – and she would undoubtedly have done so had the lead car not missed a turn and taken the runners an extra 180 metres. Her estimated finishing time, based on average pace, would have been around 1:12:35, meaning she should have shattered her PB in PE!

Naturally disappointed about this, Zintle says she was still happy with her second place and good time, because it is just another step in her continuing improvement since making her comeback in late 2009 after giving birth to her son, Iviwe. “He is the greatest thing that has ever been given to me by God, but making a comeback is hard, and I have to thank my training partners and my coach, Marshal Moloi, as well as my mom and my friends, for helping me to get back to this level.”

ON THE ROAD AGAIN
Some months after giving birth, Zintle finished a 10km in just over 40 minutes, way off her normal sub-35 let alone her 33:29 PB. “That really hurt, because I am always at the front with the top girls, but I kept training and ran 38 in my next race. Then early in 2010 I ran a 36, and that was soon followed by 35:03 and two more low 35s in the Spar Women’s races.”

“I saw that I was getting fit again, so I told myself I am going to train even harder. Next I won the Western Province Half Marathon Champs in 77:08, and then I went to Robertson and ran 74 minutes. I felt in my body that day that I would run a good time, but it was still unbelievable to go that much faster. Now I have run another 73, which should have been a 72 – that was disappointing, but it will come!”

PEDIGREED ATHLETE
Born in 1986, Zintle began running when she was eight. In high school she specialised in the 1500m and 3000m, and still holds the Western Province 3000m junior girls’ record. She was soon representing the province, and has gone on to represent her country all over the world, from Zimbabwe, Kenya and Algeria to Mauritius, China and Hungary. Having started her running career with the RCS Gugulethu Athletic Club, she had spells with Atlantic Athletic Club, Celtic Harriers and Mr Price Western Province before joining her current club, Nedbank Western Province. She still lives and trains in the Gugulethu township where she grew up, and she studied sports management at college, but is currently a full-time athlete, which allows her to spend a lot more time with her son.

Zintle has consistently been one of the leading female athletes in South Africa for the last few years. Besides her SA 21km Champs success, she was also runner-up in the 2010 SA 10km Champs, and she has finished on the podium in various Spar Women’s Series races around the country as well as the Old Mutual Two Oceans Half Marathon. Meanwhile, on the track, she was second in the SA Champs 5000m in 2007, 2008 and 2011, having already represented South Africa in the 3000m at the World Youth Champs in 2001.

Unsurprisingly, there have been some disappointments along the way. Having won the 2008 SA 21km title, Zintle was selected for the SA women’s team for the World Half Marathon Champs in Brazil, but having fallen pregnant, she had to withdraw. Happily, with her return to form in 2010, Zintle was once again selected and went to the 2010 World Half Marathon Champs in Nanning, China, where she put in a strong showing to finish 37th. This saw her recently honoured as the 2010 Western Province Athlete of the Year.

FORWARD THINKING
Zintle says her immediate goals now are to represent South Africa once again in the All Africa Games and World Half Marathon Champs, and then hopefully to step up to the marathon in time for the 2012 London Olympics. At the rate that she is currently improving year on year, her chances of achieving her goals look good right now.

ZINTLE’S PBs
3000m 9:37.00
5000m 15:58.47
10km 33:29
15km 53:10
21km 1:13:02

Kalmer and Mokoka Take Gold
Lotto South African Half Marathon Championships, Port Elizabeth, 2 July

Ren? Kalmer won her 31st South African title, but first over the 21km distance, while Stephen Mokoka clinched his 10th in the recent SA Half Marathon Champs. Their respective winning times were 1:12:59 and 1:02:07, but due to the course being 180m long, the winning times should have been closer to 1:01:35 and 1:12:20. Mokoka also won this title in 2008 and 2009, and turned the tables on third-placed Lucky Mohale, the defending champion, who beat Mokoka for the 10km title earlier this year. Two-time former champion Zintle Xiniwe was second in the women’s race for the second year running, while 2009 champion Annerien van Schalkwyk came home third. Defending champion Irvette van Blerk, who recently posted a blistering 1:10:56 in the USA, unfortunately could not run due to an injury.

MEN
1 Stephen Mokoka (AGN) 1:02:07
2 Xolisa Tyali (CGA) 1:02:43
3 Lucky Mohale (CGA) 1:03:04
40-49
1 Piet Mosebedi (AGN) 1:09:19
50-59
1 Vladimir Kotov (BLR/WPA )1:12:01 *
60+
1 Awie Veldsman (WPA) 1:24:35
Juniors
1 Melikhaya Frans (EPA) 1:08:59

WOMEN
1 Ren? Kalmer (CGA) 1:12:59
2 Zintle Xiniwe (WPA) 1:13:15
3 Annerien van Schalkwyk (AGN) 1:13:58
40-49
1 Maya Lawrie (AKZN) 1:22:47
50-59
1 Annatjie Botes (ASWD) 1:32:17
60+
1 Liz Ruickbie (CGA) 1:35:47
Juniors
1 Jessica van Wyk (ACNW) 1:40:00

* Kotov, although a foreigner, has permanent residence status and is thus eligible for the national championships.

Ask most sport fans what the three biggest sporting events on the international calendar are and chances are good they’ll immediately get two right, the Olympic Games and the FIFA Soccer World Cup, but few will know that the IAAF World Athletics Championships rank third on this list. With some 2000 athletes from just over 200 countries heading to Daegu in South Korea at the end of August, this means that the World Champs will be the world’s biggest sport gathering of 2011!

In 2009, the USA topped the medal table with 10 golds and a total haul of 22 medals, with Jamaica second on seven golds and a tally of 13 medals. Russia and Kenya each took home four golds, and a respective total of 13 and 11 medals, whereas no other country could claim more than two golds or hit double figures overall. South Africa finished ninth on the table with two golds and a silver. Only 19 out of 202 countries participating could claim a gold medallist, and only 37 country’s athletes made the podium across all the events – down from the 22 and 46 respectively of 2007 – so you can see how tough it is to earn a World Champs medal.

SOUTH AFRICAN HOPES
At the time of writing (late June), the final South African team had not yet been announced by Athletics South Africa, but there were some safe bets as to who would make the team and be likely medal contenders in Daegu.

Men’s 400m Hurdles
LJ van Zyl owns the five fastest times run in 2011 thus far, and also look out for Cornel Fredericks, who ran the seventh and ninth best times of the year, with only American Jeshua Anderson getting between the two South Africans, and then only by one hundredth of a second faster than Fredericks. If both South Africans can get into the final in Daegu, we could see an incredible double medal haul in an event that has long been one of this country’s strongest.

Men’s 800m
South African hopes will be pinned on defending World Champion Mbulaeni Mulaudzi, who hasn’t been in the best of form this year – although that said, his best of 1:45.50 in Rome in May is not too far off the year’s best 1:43.68 run by Sudan’s Abubaker Kaki, while world record holder David Rudisha of Kenya has run 1:43.88. The 800m final at major championships often becomes more of a tactical race than a flat-out speed race, and if Mulaudzi can avoid getting boxed in, he may be able to bring another medal home.

Women’s 800m
Nobody will forget the political hot potato that Caster Semenya’s disputed gender testing became after she won the 2009 World Championship title, and having finally been allowed to return to competition late in 2010, she is slowly regaining the form that saw her blow the field away in Berlin. Fastest this year has been Halima Hachlaf of Morocco (1:58.27), with Caster fifth on the list with 1:58.61, and the South African is one of only five women to break 1:59 thus far this year, and one of only three that have done so twice, so looks a good bet to medal once again.

Men’s Long Jump
Having won the silver medal in Berlin in 2009 to go with Olympic silver in 2008 as well as World Indoor Champs gold in 2008 and silver in 2010, South Africa’s Godfrey Khotso Mokoena is one of the favourites for 2011 in terms of pedigree. However, in terms of form, Mokoena’s best in 2011 has only been 8.19 metres, meaning nine athletes have jumped further this year, led by Australian Mitchell Watt’s two 8.44 leaps. Second in the rankings is Zimbabwean Ngonidzashe Makusha (8.40), followed by 2007 World Champion and 2008 Olympic Champion Irving Saladino of Panama (8.30), so Mokoena will have to lift his game in Daegu if he wants to finish on the podium again.

Men’s Javelin
If he can find another three to four metres, Robert Oosthuizen could emulate South Africa’s first ever World Champion, Marius Corbert (1993) by bringing home a gold medal in the javelin. His best of 84.38m puts him 11th on the world list for 2011, behind the world leading 88.22m of Vadims Vasilevskis of Latvia. Next best is Germany’s Matthias de Zordo on 85.78m, so Oosthuizen is clearly within reach of a podium finish if he has a good meet.

THE MAN TO WATCH: LJ VAN ZYL
The 400m hurdles star is the only South African going into the World Champs with a world number one ranking, having posted the five fastest times in the world in 2011, and the only man in the world to dip under 48 seconds this year, which he has done four times! He was also unbeaten on the world stage until June’s IAAF Samsung Diamond League Series meeting in New York, but that could be good going into the World Champs, to keep him on his toes. Granted, he also went into the 2009 World Champs with the world’s fastest time of that year, and only made it as far as the semi-final round, prompting some critics to say he had peaked too soon in the season, but Van Zyl has hopefully learnt from that experience and will go into these World Champs older and wiser.

With the 2002 World Junior Champs title and Commonwealth Games gold (2006) and silver (2010) medals behind his name, he will be looking to add to his honours in Korea. He will also be looking to improve on his World Champs record, as his best result thus far was fifth in 2005. In 2007 he was eliminated in the heats and in 2009 he made the semi-final, just a year after finishing fifth in the Olympic final in Beijing. His confidence will have been boosted by beating Llewellyn Herbert’s long-standing South African record when he ran 47.66 seconds in Pretoria in February, and then ran what is still the year’s third-fastest 400m time in the world a month later, clocking 44.86. However, it will be his specialist 400m hurdles event where he will be aiming to bring back World Champs gold.

SOUTH AFRICA’S WORLD CHAMPS MEDALS
Since readmission to international sport in 1992, South African athletes have participated in nine World Champs meets and brought home 13 medals. The three medals of 2009 were a big improvement on the zero return in the two previous meets, and our athletes will be looking to build on this success in 2011.
1997 Gold Marius Corbett Javelin
1997 Silver Llewellyn Herbert 400m Hurdles
1999 Silver Hezekiel Sepeng 800m
1999 Bronze Jopie van Oudtshoorn, Hendrick Mokganyetsi, Adriaan Botha, Arnaud Malherbe 4x400m Relay
2001 Gold Hestrie Cloete High Jump
2001 Gold* Morne Nagel, Corne Du Plessis, Lee-Roy Newton, Matthew Quinn 4x100m Relay
2003 Gold Jacques Freitag High Jump
2003 Gold Hestrie Cloete High Jump
2003 Silver Okkert Brits Pole Vault
2003 Bronze Mbulaeni Mulaudzi 800m
2009 Gold Mbulaeni Mulaudzi 800m
2009 Gold Castor Semenya 800m
2009 Silver Khotso Mokoena Long Jump
* The South African team actually finished second to the American team, but was promoted to the gold medal position after the Americans were stripped of the win for some members of their team admitting to using banned substances.

As you run down Chapman’s Peak Drive into Hout Bay in the Two Oceans Marathon, you pass East Fort, one of the oldest working batteries of original canon in the world. On race day, the Honourable Order of Hout Bay Artillerymen fire a canon when the leading man and leading woman pass by, to officially welcome them to ‘The Republic of Hout Bay.’ – and until a few years ago, a third canon shot was fired, when Chet Sainsbury came past. It was a mark of respect for the Two Oceans Race Director from 1981 to 2008, and something he always felt very honoured to receive. “I used to tell the guys around me to expect a big bang, and this happened for a number of years until I retired as Race Director, when I asked them to stop firing the canon for me,” says Chet.

It would actually be quite appropriate for Chet’s salute to be reinstated in 2012, because earlier this year he became the only runner/cyclist to have completed 30 Two Oceans ultras and 21 Argus Cycle Tours, with both races coming down Chappies and passing through Hout Bay. That means he has a triple blue permanent number in the Oceans and is a member of the prestigious Argus Club 21. “I think there are five guys who have done every Argus and there are 13 or 14 guys ahead of me in the Two Oceans, but I’ve checked and I’m the only one with 30 Two Oceans and 21 Argus medals, so it was quite an honour to pass both milestones this year.”

LATE STARTER
Chet only got into running aged 35, when his rugby-playing days came to an end in 1977, and he ran his first marathon the following year, finishing the Peninsula in 3:18. His best marathon would be 2:41:47 in the same race in 1983. He went on to run the Comrades Marathon 14 times, with a best of 6:56:53 and 11 consecutive silver medals, and he’s also done three Puffer 80km trail runs and finished the Rhodes 52km ultra three times. However, it is the Two Oceans that he is most widely associated with, and he says he would have had more medals had he not become Race Director.

“When I took over in 1981, I didn’t run it for five years because I was too scared to leave the finish on race day in case anything went wrong. Later I ran the race on the Friday, but with only 25 or so runners out there, that got boring, so eventually I said to the club I wanted to run on the Saturday to experience the race proper. I knew I could only do that with Annemarie behind me, and a strong committee and staff who did a wonderful job while I was running.” (His wife Annemarie was Race Secretary for 21 years.)

He rode his first Argus in 1980, finishing in 3 hours 39 minutes, despite riding his son’s school bike, which had a basket in front and a carrier rack at the back. “The bike had a bell, which I cheekily rang to pass other riders, and I didn’t even take off my son’s heavy lock-chain, wound around the saddle stem!” His best time of 3:37:21 came in 1995, and he has 14 sub-4:00 finishes. “I don’t race the thing madly, and I don’t ride in the big pelotons. When riding so close, it’s very easy for 30 guys to be pulled down through one guy’s carelessness. I always enjoy it, but am always relieved when it’s over.”

LONG SERVICE RECORD
Chet worked for Old Mutual for 42 years until retiring in 2003. He started as a clerk in the revenue section and worked his way up to National Sponsorship Manager, where he helped get the company into road running as the national sponsor of the sport, which included sponsoring the Two Oceans. He also served on the SA Road Running Commission, and was Vice-chair of Western Province Athletics and Chair of Western Province Road Running for many years.

Nowadays he is only semi-retired, because when he stood down as Two Oceans Race Director in 2008, he was immediately approached to become Race Director of the Landmarks Half Marathon, which in 2010 was judged the best half and overall runner-up race of the year in the Western Province. More honours followed in 2011 when Chet was awarded Civic Honours by the Protea Sub-Council of the City of Cape Town, in recognition of his work to promote the area through the Two Oceans and Landmarks.

STILL CRUISING
He shows no signs of slowing down just yet. “I’m 69 and want to carry on running and riding as long as everything in my body is still working, but I am more cautious these days. I just do two marathons a year, the Peninsula and Winelands, as well as Two Oceans. I really think your body can only take so much.” He says his only disappointment is that he can’t get a Sainsbury medal, the new Two Oceans medal introduced in 2006 for a finish between four and five hours and named after him. “I gave it a go in 2006, but could only run 5:04, and sub-5:00 is now beyond me. Still, running the Two Oceans is always a fantastic experience, because many people know me. I’m called Oom Chet, Madiba Chet, or Madala, Old Man. Runners chirp me and we have a friendly chat, and I find it very uplifting.”

LEFT ARM ANTICS
Chet Sainsbury ran his first Comrades in 1978 and earned a bronze medal. A second bronze followed in 1979, and then came a streak of 10 silvers in 10 consecutive years, including two sub-7:00 finishes in 1984 and 1986. However, it is the 1987 run that has stayed strongest in Chet’s memory, because it was the most painful.

You see, he was accidentally tripped near the start and fell to the ground, smashing his left elbow against the hard tar surface of the road. When he picked himself up, in great pain, he discovered that he had a dislocated olecranon bone. In layman’s terms, that means the pointy knob of the elbow was nearly halfway up the outer side of his upper arm! And he couldn’t swing or lift his arm at all. But having trained for months for the Comrades, and with another silver medal firmly in his sights, Chet just clamped his arm to his side and ran on, despite the great pain. He had to stop at every water table and turn around to pick up drinks, because the tables were all on the left side of the road, but he pushed on and eventually finished in 7:20:09 for another silver!

After finding his wife Annemarie at the finish, they headed over to the medical tent, but when the medics wouldn’t allow her to go with him into the tent, Chet decided to leave it, go back to the hotel and fly back to Cape Town the next day. Only then did he get to see a doctor, who diagnosed a fractured elbow and booked Chet in for an immediate operation.

As luck would have it, Chet has had two other bad falls in his sporting career, both while riding his bike, and both times he landed on his left arm. After the second injury, when his wheel got stuck in railway lines in the Cape Town Harbour while he was measuring a race route and he was flipped over his handlebars, he still ran the Puffer 80km trail race a few weeks later with his arm in a sling. Everything was fine until he reached MaClear’s Beacon on top of Table Mountain and had to be pushed up one section by a fellow runner, because he couldn’t use both arms to pull himself up when a little bit of climbing some rocks was required.

But nothing was going to stop him running!

Richard Murray has been competing for years in many different sporting disciplines, and he is clearly talented, but it is his drive, dedication and passion for the sport of triathlon that has seen him grow over the last three years and achieve remarkable results, especially in the last couple of months. And it seems as if this is just the start of things to come!

INTERNATIONAL SUCCESS
Richard’s first big international breakthrough came on 20 June in Germany when he made South Africa proud by winning his first international triathlon in Schaumburg. He followed it up with a fourth position at the Brasschaat ITU Triathlon Premium European Cup a week later, and then to top that off, he was crowned 2011 African Champ at the recent ATU Triathlon African Championships in Maputo on 3 July. Three stunning victories in less than four weeks!

But glory does not come without dedication and a strong mental attitude, as Richard proved with his win in Germany. It was by no means an easy victory, more a gutsy performance that made many realise why he is SA’s hottest triathlete. Firstly, he started in a slower swimming batch before being penalised because he did not put his helmet on in the box in T2. But anyone who knows Richard will tell you he has a winning attitude! With less than 3km to go, he passed 2007 world champion Daniel Unger before surging ahead to cross the line in a time of 1:44:22, with the fastest run split on the day, 29:54 for 10km.

Richard describes his first international win as “major” and says the feeling is on par with the World Duathlon Champs title he won as an under-19 athlete. “Swimming just over 18min, biking about 55min and running a sub-30min for a 10km was amazing for me. I find that I have moved forwards in triathlon in the last three years – and bigger things are to come!”

BORN AN ATHLETE
Richard, who was born in Cape Town and has been involved in sport since an early age. “My love for sport started at about age seven or eight when I was mountain biking with my father. I did every sport I could when I was young – cross-country, mountain biking, duathlon, motorcross, biathlons and biathle. All this led to competing in duathlons between the ages of 14 and 18. I then realised that duathlon was very small, and took up swimming in 2009, but my true love for triathlon only started in 2010 when I started to compete full-time. I find that in triathlon, the variation of sports gives me a lot to think about, and this makes training and perfecting very difficult. I guess you could say I love a challenge!”

His cross-training experiences have definitely helped him develop into the triathlete he is today. “As my father says, if it weren’t for mountain biking and duathlon, I would not have been the athlete I am today. There is a huge amount of bike skill and raw power needed for mountain biking, and leg speed is crucial for duathlon! So I think that these elements have given me a great base to head forwards with triathlon.”

MAKING WAVES
And Richard certainly did head forward! In 2010 he won several titles, including the SA under-23 and African under-23 triathlon titles. And his success was not limited to triathlons – he also won the African and SA under-23 duathlon titles.

He sees his biggest achievements up to now as being crowned Junior World Duathlon Champion in 2007 and 2008, as well as his eighth position in the under-23 category at the World Triathlon Championships in Budapest in 2010, and of course his recent success at elite level in Germany.

A DAY IN THE LIFE
Ever wondered what a day in the life of a professional triathlete looks like? Well, this is how Richard does it. Muesli and coffee is a must to start his day with before he tackles his first training session. This is followed by a late breakfast, a snooze of between one and two hours followed by lunch and a second training session about two hours after lunch. “My sessions are normally a variation of swimming/running or cycling/running.”

Richard trains in 10-day blocks, ending with a track session on a Tuesday followed by four days’ recovery. This is normally done twice a month, with the day after recovery being a race day. “So it’s train, train, rest, race, repeat! I don’t normally have a full day off. But in the days preceding a major race, I take the following day off at times. At the moment, running is my favourite discipline. I don’t have a worst – positive thinking gets me through swimming,” chuckles Richard.

He believes in consistency when it comes to eating habits, but with the occasional treat, of course. “I have the same dinner most nights: Pasta, chicken and vegetables with a ‘condiment’ added, such as fruit, vegetables and dark chocolate. You can’t go wrong with that!”

DREAMING BIG, STAYING HUMBLE
Through all his recent success, Richard has managed to stay level-headed and humble. “I find that keeping humble, focused and dedicated is more important than fame. I love triathlon, and I put in the hard hours when it’s needed. I appreciate all the attention I am getting, but I expect bigger and better things from myself every day. World’s best triathlete is where I’m headed!”

Competing at the Olympics next year is his biggest dream, where the triathlon consists of a 1 500m swim, 40km bike and 10km run, a gruelling, fast-paced event where world class athletes usually complete the event in just below two hours. In order for this to happen he needs to race World Cups and World Championship series races to gain ITU points. “From there I will need to gain a top 20 overall ranking before I will qualify through my federation towards Olympics. To race at the Olympics in itself would be my goal achieved, but once on the start list a top three finish is all I would go for! All or nothing!”

MENTAL FITNESS
These days he does not get that nervous before a race, as he has done so many now that all his experience contributes to making him comfortable with getting to the start line. “But I will admit to still getting a bit nervous in race briefing, and when they say, ‘On your marks,’ followed by the air-horn blast.” However, once he gets going he gives it his all. And when the going gets tough in a race, he tells himself several things to stay motivated. “I tell myself to HTFU… And then I put my head down and do what I can. I find that if it’s not my day, then I pull the cord and save my energy for another day. In triathlon, I have found that if you don’t have the swim you want and you lose a lot of time, then your race is over! But if there is hope, I do all that I can.”

Richard is currently based in Sigmaringen, Germany, till 10 September, as it is easier to get to European ITU cup races from there. “The summer weather here also allows me to train and race all year round! When I’m back home, I train in Cape Town, my ‘home town’, before moving on to Pretoria for altitude training with my coach Lindsey Parry and team mates at the High Performance Centre in Pretoria.”

His favourite local place to race in is the windy city of Port Elizabeth, and of course the Cape Town leg of the BSG Energade Tri-Series. Internationally, it is Brasschaat in Belgium, as the course allows for fast swim, run and bike splits.

Competing internationally takes some time to get used to, but Richard says he has become very independent and self-sufficient. “I have become quite a self-provider when in Europe. I rely on myself for almost everything, apart from flights from ‘Ma and Pa’ from time to time. I love being alone, and stuck in random places trying to get to races! For me, this is fate testing me before something even harder. I think that without lows, I would never appreciate the highs.”

“My parents are my biggest supporters and the backbone of my career. They are always there to help out and to come watch me race, even if it’s internationally! My brothers Collin and Andrew are both IT specialists and also have a track record of athletic abilities!”

A BRIGHT FUTURE
His short-term goals include gaining ITU points to get into the World Cup and World Championship Series events hosted by the ITU. In the long term, he wants to become the best triathlete in South Africa and race at the 2016 Olympics.

Richard is part of the BSG Elite team. “BSG has a new slogan: ‘Unlocking potential and accelerating performance.’ I find that this is very similar to what I am trying to do. BSG is a great sponsor and the team is very organised and focused on delivering great performances around South Africa and internationally. Without them, my future wouldn’t be as bright!”

ADVICE
Richard advises novice triathletes to listen to their bodies and take it easy in times of recovery. “Many athletes don’t know the word easy! It’s not about who is the fastest in training. It’s about who wins on race day.” He says that the most important pieces of equipment a novice triathlete should invest in is a wetsuit and a pair of tri-bars, while experienced triathletes should know that a pair of smooth racing wheels or light racers will help improve efficiency in racing.

According to Richard, the biggest mistake age group triathletes sometimes make is to take it too easy in transition. “I don’t want to put age groupers down, but transitions for age groupers must be the main issue. Many athletes have a picnic in transition. The goal should be in and out of transition as fast as humanly possible!”

INSPIRATION
He is inspired by the joy of being fit and the ability to train every day injury-free. “I find life is a journey and that without setbacks, life would be boring! Sport is my life! Being able to train every day isn’t easy, but I look forward to travelling, meeting new people and living a life less ordinary. Sport is pain, and I love pain.”

Any chances of seeing this great athlete at longer races such as Ironman 70.3 and Spec-Savers Ironman in future? “I will most likely do 70.3 next year. I think after base, a longer race will be great, but I intend to stay with Olympic distance till I am 32 years old, before I make my move across to Xterra in America.”

THE BSG ELITE TEAM
A number of elite athletes recently competed in the first ever championship event on the Maputo shore of Mozambique. The 2011 All Africa Triathlon Championships are held every year and are a chance for elite athletes to earn ITU World Ranking points. Mozambique was chosen as the host country so that the African Triathlon Union could use the African Championships as a ‘test event’ for the 2011 All Africa Games Triathlon event in September this year. While Richard Murray won the elite event, team mate Chris Felgate finished seventh overall. The women’s field was won for the fifth time by South African BSG athlete Kate Roberts. Other remarkable performances from the BSG Elite team included Wian Sullwald winning won gold in the Junior Men category to become the African Junior Champion for 2011.

Reiner Stucky 34616
Age: 51 Club: Volksrust
Comrades run: 15 (plus 1 DNF)
2011 time: 10:51:29
My 2011 Race: I had a great race, and just took it easy. I have been totally buggered after this race before, but this time I felt OK. I had wanted to finish under 10:30, but I was always on the edge for that, and when I went through halfway, I knew I wasn’t going to get it, so I just wanted a sub-11:00. So I walked all the way up Polly’s because I knew I had enough time, then cruised home, finishing between the two sub-11:00 buses. I actually put down 10:30 for myself in our club’s time prediction competition, but there wasn’t enough money riding on it to push any harder.

Donna Lee Meyerson 31014
Age: 38 Club: Run/Walk for Life CG
Comrades run: 1 DNF
2011 time: Did not finish
My 2011 Race: It just wasn’t my day. My legs felt great after they warmed up, but I just had no gas in the tank and I struggled from the start, so I decided to stop at 60km when I knew a finish was not on the cards. I made the Cato Ridge cut-off by 45 minutes and would have made Camperdown as well, but the last cut-off at Polly Shortts would have left me 6min/km for the last 8km, which would have been impossible for me. On paper it was the right decision, but I have to live with the sting for a year before I can put it right. I will earn my Comrades pride in 2012!

Nikki Campbell 18595
Age: 48 Club: Fish Hoek
Comrades run: 14
2011 time: 11:39:44
My 2011 Goal: I was aiming for bronze, but had to settle for a Vic Clapham, because I wasn’t in the game until 30km in the race. I was very distracted, and was running it like a fun run, until at the top of Fields Hill I realised I was behind and had to refocus and start again. The highlight was catching my daughter Heather just over Polly’s and finishing with her. But I learnt a lesson this year: I wasn’t disrespectful of the race, but was not focused enough. The beauty of the Comrades is that you have enough kays to fix mistakes and pull back time.

Daryl Heffer 22141
Age: 34 Club: Westville
Comrades run: 1
2011 time: Did not start
My 2011 Race: My knee started hurting two weeks before the race, and despite going to the physio, resting and strapping the knee, it just wouldn’t come right. The day before the race the physio just said don’t even try to run. I have a friend who ran two years ago on a dodgy knee and it’s taken him till now to be able to run properly again, so I had that at the back of my mind. Obviously, I’m very disappointed, because it would have been my back to back run and medal, and can I never do that again, but I will be back to try again.