Category: Features

If there is one man that can advise you wisely on the Comrades Marathon, it has to be Denis Kennedy. He has run 21 Comrades Marathons, 21 Old Mutual Two Oceans Marathons and over 150 standard marathons, to name but a few. And on top of that, he is a remarkable athlete in many other sporting disciplines, including recently winning his age group at Ironman 2011 and Ironman 70.3. For the last couple of years, Denis has sent out an e-mail with advice and tips on how to tackle the Ultimate Human Race. This e-mail has become so popular that each year runners look forward to his advice and take his tips to heart.

Denis agreed to share some of this experience picked up over 21 years on the long road between Durban and Pietermaritzburg. Before you even start the big day, he says you must remember the following:
• About 400 000 athletes have successfully run Comrades over the years, but of these less than 200 have won and less than 2 000 have achieved gold. About 7 to 8% of the field achieve silver, while 50% finish in the last hour, but keep in mind that in 2009 about 25% of the starters did not make the 12-hour cut-off. So approach this race with caution and show it respect.
• The average healthy person who has trained for about four months and covered about 1000km in training should finish within the cut-off time. You cannot wake up one morning in May and decide to run Comrades. It won’t happen.
• Always have a plan B and sometimes a plan C!
• There is no such thing as an easy Comrades – it is tough and it hurts.
• No-one apart from you actually cares about your finish time.
• Don’t take yourself too serious!

THINGS TO REMEMBER ABOUT THE ‘UP RUN’
• The ‘Up Run’ is about 2km shorter than the ‘Down Run.’
• The start is usually warm.
• The first half is a very tough uphill marathon, but the second half is considerably kinder.
• Despite the relentless climbs, the ‘Up’ is less painful than the ‘Down.’
• The last plus-minus 8km have lots of supporters and the winding roads disguise the distance, as opposed to the ‘Down,’ which ends on a motorway and then city streets.

THE START
• The start is a very stressful time for first-timers or inexperienced athletes. Being stressed out or cold simply wastes energy. Keep calm and warm, take deep breaths, and chat to fellow runners.
• Get into your pen about 25 to 30 minutes before the gun.
• Check your watch after the first kay or so as it is often bumped off in the crush and you will need to re-start your time.
• Weaving in and out the crowded field wastes energy – but having said, that do not dawdle!
• Get into your rhythm as soon as possible and keep an eye on your pace/time. If you are planning a steady 6min/km, you should do the first 10km in about 65 minutes. This will easily be caught up later, so not to worry.

HANDY TIPS
• If you are looking for a silver medal, you should pass through the halfway mark at Drummond in around 3:40, for a Bill Rowan about 4:15, and for a bronze around 5:00.
• Do not take painkillers if you can avoid doing so. Your body is stressed enough without adding to the kidney’s task of dealing with more chemicals.
• You will have one or more bad patches. Accept that this happens, but know also that you will recover, so just keep moving forward.
• You will seriously consider giving up somewhere along the route. Be strong, dig deep, the feeling will pass.
• Walk briskly if you need to.
• Make friends and chat to the spectators.

THE FINISH
• In the final stretch, don’t relax too much – you are not finished until you cross the line!
• Smile for your finish photo’s and try to look like you just had a quick walk.
• Cry if you want.
• Enjoy every second of it, but never ever say you have conquered Comrades, because it will come back and bite you when you feel a bit too confident on your next run.
• Take the medal and hang it round your neck, as it is too hard to carry. Say thank you, because you have just run Comrades, something very few in the world will do. It is a personal achievement that can never be taken away.
• Remember, the recovery drink of choice post-Comrades comes in a can or bottle and is amber in colour!

The story of Tuks athletics goes back nearly a century after the club was founded in 1918. The university produced its first Springbok sprinter, Werner Gerhardt, in 1930, and their first Olympian sprinter, Abraham van Heerden, in 1948. Since then, numerous Springboks, national champions and two world champions have hailed from the University of Pretoria. Olympic medallists from Tuks include 800m athlete Mbulaeni Mulaudzi, 400m hurdler Llewelyn Herbert and long-jumper Khotso Mokoena.

Other big names include hurdler LJ van Zyl, who broke the 11-year-old national record in the 400m hurdles earlier this year and is on track for a medal at the World Champs in August, while Caster Semenya is slowly regaining the form that saw her crowned World Champion in the women’s 800m in 2009. Sprinter Oscar Pistorius and discuss thrower Elizna Naude are two other athletes carrying high hopes for the World Championships later this year and Olympic Games next year.

YOUNG FACES
The university’s current crop of top athletes oozes class and confidence, with many new names strutting their stuff at the LC de Villiers athletics track.

Since the turn of the century Tuks has featured in the top three of the South African Student Athletic Championships (USSA’s) every year and 2011 was no different. The university finished second overall in the team competition at the recent champs meet in Stellenbosch.

Club manager Hennie Kriel says one of the reasons the university continues to attract top athletes and perform so well is because of the quality of its coaches. “Everyday we have between 10 and 15 top coaches on our track, which includes six coaches for sprints and hurdles alone. The opportunity to train with athletes such as Morn? Nagel and Geraldine Pillay is reason enough for any prospective champion to join our club.”

Add to this a new synthetic track, a close working relationship with the High Performance Centre and the newly established Tuks Sports School, and it is a promising prospect for many young and upcoming athletes such as long-jumper Mpho Maphuta, national junior champion Rikenette Steenkamp (sprint hurdles) and Jacques de Swart (400m).

Tuks boasts a proud tradition of being an athletic powerhouse in South Africa, as indicated by their tally of medals at the national senior championships earlier this year. Out of a possible 44 gold medals that were up for grabs, Northern Gauteng took 20, and 18 of these went to Tuks athletes, which means that almost half of all the golds went to one club! That’s a feat that will be hard to match by any other club.

When I was a child our community of Riverlea was ridden with alcoholism, drug abuse, gangsters and poverty. We had a lot of fun playing street games and chipping golf balls in our backyard, but growing up we were threatened by the malfunction of society. It was then, as a little boy, that I prayed to God to keep my brothers safely together.

I enjoyed sport at school and during my teens I decided to make my life meaningful and be a good example to the community. I knew this would not change the entire neighbourhood, but in later years it would rub off on others. I was introduced to the running scene by Frank and Tony Richardson from the Rand Athletic Club and for the first time I was educated on all things running. I loved it!

In the heydays of Apartheid, it was a struggle getting to road races, as most transport was for whites only. I didn’t know about a road atlas and there was no such thing as GPS, so I always asked for directions from people at my workplace, often getting lost on my way to a race and even missing a few. My first Comrades in 1981 was riddled with transport and accommodation problems, but I managed to get to Durban and back to Johannesburg in one piece after finishing.

BROTHERS IN ARMS
As my collection of medals grew, my brothers became interested in the sport and eventually we were all running! In 1995 and 1997 all six of us finished the Comrades Marathon and as far as I know we are still the largest group of family members to finish the race in one year. We were close throughout our lives and I was thankful to God that he had answered my childhood prayer and we were safely together.

Today four of the six brothers have received their green Comrades numbers. Between myself (19), Lennie (13), Tony (15), Paul (12), Wayne (9) and Derrick (7), the combined tally of Comrades medals stands at 65. My brothers are planning on increasing this number even more.

A RACE OF A DIFFERENT KIND
I stopped running in 2002 after several bike and motor accidents, but last year I decided to attempt my 20th Comrades. Unfortunately, this was not to be, as I was diagnosed with cancer in late April. Since then I have been involved in a race of a different kind.

In May and June last year I received radium treatment, but it was unsuccessful and I had to undergo chemotherapy. The radiation was exhausting, but after being on chemo for three months I can say it is the worst medical treatment one can experience. It has been physically exhausting, financially costly and spiritually draining. It is also trying being terminally ill, bed-ridden and unemployed while everyone around you is still in good health.

Despite this suffering, I see this experience as a blessing. I’ve learnt to love my family, and people in general, with the love of God, appreciating them more than ever. My family and the community have all been wonderful in their love and support. Through all of them, I am able to encourage others to believe and fight cancer. Stand and fight!

FIGHTING CANCER
Running has strengthened me considerably over the years, both physically and mentally, and today I can say I am a fighter against cancer in the same way that we have to fight to conquer the valleys and hills of the Comrades Marathon.

Through my fight against cancer, I have come to realise that life is a cycle where you’re at the top one second and the bottom the next, but ultimately you keep moving forwards towards the finish line, just as in Comrades. If you have a crisis at work, home or in your sport, you should not be afraid. Run your life race well and the Almighty will give you a crown of glory and scoop you up and carry you to the finish line when you cannot finish. Don’t be downcast by obstacles, but overcome them!

This year three of Alvin’s brothers will be running the Comrades Marathon once again. Derrick, Wayne and Paul, together with Paul’s wife Faith and their nephew Neilan (Tony’s son) will be lining up in Durban on 29 May, once again dedicating their run to Alvin. Wayne will be going for his green number and his first silver medal this year, but ultimately the entire family wants to keep on paying tribute to Alvin for uniting them in running.

Reiner Stuckey 34616
Age: 51 Club: Volksrust
Comrades run: 14 (plus 1 DNF)
2010 time: 10:53:44
My 2011 Goal: I want to run a sub-10:30 for another bronze. I’m a bit old school, so if you don’t finish within 11 hours, you haven’t done it, and that’s why I loathe the copper medal. I have two of them, but usually hide them away! I’m very much a social runner, so for me it’s all about the spirit of the Comrades. It’s one of the most beautiful races in the world, and you just don’t get that same camaraderie anywhere else – that’s what makes it special and what keeps me coming back year after year.

Donna Lee Meyerson 31014
Age: 38 Club: Run/Walk for Life CG
Comrades run: 0
2010 time: N/A
My 2011 Goal: All I want is to finish. I’ll take any medal, even a Vic Clapham. I actually bought an Ipod the same colour as a Vic Clapham, and when I registered it with Apple, I called it the Vic Clapham! I’m so excited about running, because it’s been such a mission to get there. I ran a PB in Maritzburg but didn’t make the qualifying time, then another PB at Cosmos but still didn’t qualify. I almost gave up, but then it was third time lucky at Elands Valley! After all that, even if I only get to halfway, I’ll look at it as experience for next year.

Nikki Campbell 18595
Age: 48 Club: Fish Hoek
Comrades run: 13
2010 time: 10:25:21
My 2011 Goal: My aim is to run under 11 hours, and to have a comfortable day out on the road. I’m addicted to the Comrades. Since I ran it the first time, I haven’t missed a year – there is no other place I would want to be other than the road on Comrades day. I want to keep running the race until I can no longer run. It’s a journey, not a race. It’s one day a year that I can be a hero for a day, not because I’m going to win it, but because the supporters on the side of the road that see this ordinary person doing this want to be me.

Daryl Heffer 22141
Age: 34 Club: Westville
Comrades run: 1
2010 time: 8:49:44
My 2011 Goal: My training has gone alright, but we’ve got one-year-old twin boys, which means that I couldn’t always go train as planned. With it being an ‘Up run,’ it’s like doing a new race again this year, so I don’t really know what to expect. I’d like another Bill Rowan, but I haven’t set my heart on it, and I’ll be happy with anything under 10 hours. I had a terrible run at Two Oceans was just a few weeks ago, cramping at the marathon mark, just like I cramped last year in Comrades, and I think I have this barrier in my mind to get over around 50km.

Go to our Facebook page www.facebook.com/modernathletemag and catch up on more Comrades goals of Modern Athletes countrywide.

When Ludwick Mamabolo lined up in Pietermaritzburg last year he was a Comrades novice, yet he still came close to dethroning Stephen Muzinghi as he finished in second place, a mere six minutes behind the winner. This year he will be back with more experience and more confidence, and with the change of direction it could just be Ludwick who crosses the finish line first and takes the title for Mr Price. He ran 5:35 last year and his preparation for this year has gone smoothly, so he is definitely someone to look out for.

His teammate Bongmusa Mthembu was third at last year’s Comrades with a personal best time of 5:37. On top of this, he had a strong showing at Two Oceans in April. He’s only run the Big C twice but has improved every year and will be another big threat at this year’s race, even though he hasn’t run the ‘Up Run’ yet. A more experienced teammate is 39-year-old Fusi Nhlapo, the 2003 winner of the race who now has nine gold medals under his belt. Fusi will not only be looking for that 10th gold, but will be very eager to show everyone that he still has plenty of running in his legs.

The most experienced of all the Mr Price runners will be Poland’s Jaroslaw Janicki, who will be looking for his 13th medal. He already has five golds, finishing second in 2008, and although this was the last year he was able to finish, his participation in the race is sure to make things interesting.

The rest of the Mr Price team includes 2005 winner Sipho Ngomane, Mncedisi Mkhize (3rd in 2007), Charles Tijane (3rd in 2009), Leboka Noto (9th in 2010, Lesotho), Prodigal Khumalo (11th in 2010), Butiki Jantjies (13th in 2007), Eric Ngubane (19th in 2009), Sandile Makhaye (16th in 2010) and Godfrey Sesenyamotse (10th in 2007). New kids on the block Marko Mambo (three-time Two Oceans winner) and Wellington Chidodo of Zimbabwe, and Teboho Sello and Mpesela Ntlosoeu from Lesotho, will hope to get their Comrades careers off to a good start and will be aiming for at least for top 10 positions.

FEMALE DOMINATION
The Russian Nurgalieva twins have dominated the South African ultra-marathon scene for the past eight years in much the same way that Bruce Fordyce dominated our roads in the eighties, and after another one-two finish at this year’s Two Oceans, it doesn’t look as though they will be dethroned anytime soon. If things follow the pattern that has developed between the two sisters over the past five years, it should be Olesya’s turn to take top spot this time around, but the big question will be whether one of them will be able to improve Elena’s record on the ‘Up Run’ after running downhill the past two years.

Their compatriot Marina Myshlianova took the last place on the podium last year, making it an exclusively Mr Price top three, and she will hope to stay close to the twins again. South African Riana van Niekerk (6th in 2008) and Zimbabwean Samukeliso Moyo (novice) complete women’s line-up and local supporters will hope they can add some African flavour to the podium.

Hein was born blind, but it was only at the age of six months that his parents realised that their son did not focus on anything they held before his eyes. Since the age of five, he attended the Worcester School For The Blind, an environment he loved as he grew older, especially as he got to mingle with people who faced the same challenges as himself. “There are some amazing teachers at that school. I will always remember one teacher who everyone initially thought was crazy because he took a bunch of blind kids on hikes in the mountains! Only later did everyone realise it was his way of teaching us blind kids that in life we are going to face some great challenges and that we are capable of overcoming them.”

DEFINING MOMENT
After school Hein started working as a switchboard operator at Absa. It was at the age of 21 that he reached a defining moment in his life. “We were two blind guys and a deaf guy who decided to take on the Cape to Rio Yacht Race. I always joke and say it is only a deaf guy who could have been persuaded by two blind guys to tackle an event such as that,” chuckles Hein.

On a more serious note he admits that 14 days on a yacht at sea made him realise how small he is in such a magnificent world. “One day I sat on the yacht and thought if I could do this, there was still so much more out there that I could achieve. I fought for so long against my blindness and I could not understand why it had to happen to me. I was a miserable person and I had to get through that.”

ADVENTURE FILLED LIFE
Hein slowly started getting involved in more and more sporting events and adventures. One of the first sport events he participated in was being a player in the South African blind cricket team that won the World Cup in India during the inaugural Blind Cricket World Cup in 1998. “As I walked off the cricket field, I wondered whether I would have had the chance to represent my country on the highest level if I could see?”

Hein realised that the minute he stopped feeling miserable and sorry for himself, his whole life changed His career also took a different direction as he became involved in selling computers, while more people started asking him to present motivational talks on his life and growing adventures as a blind person. Meanwhile, his passion for adventure grew and in 2005 he broke the World Blind Land Speed record by setting 269km/h. He admits it was a bit tricky finding anyone brave enough to get into a car with him! When a Belgian blind driver broke his record some time later, Hein was determined to outdo him. He phoned the late Lolly Jackson and set a new record of 322.5km/h in the controversial strip club owner’s R4.5 million Mercedes SL65 AMG Black Series.

“Initially, I tackled these challenges to obtain a feeling of self-worth, but today my driving force is so different. My passion is born out of the fact that for more than 25 years I fought against being blind. I wasted energy on something that I could not change. It influenced me and the people around me negatively. I never want to go back to that frame of mind. I want to show people that if a blind guy can finish something such as the Epic, what is their excuse not to tackle some of life’s challenges?”

AN EPIC EXPERIENCE
One of Hein’s greatest and most emotional adventures yet is finishing the recent Absa Cape Epic mountain bike event with his loyal team mate and close friend Gerrie Olivier. It was the first time ever that a blind person completed this gruelling race, which covered 707km over eight days, with more than 15 000m of climbing.

“Gerrie and I participated on a tandem and I now know that if our friendship could survive the Epic, we are set to be friends for life! There were so many tough days. At the finish I was so emotional and hardly had words to express what I felt. It was all too much. It was the most physical and mental challenge I have ever tackled. I knew it was going to be hard, but I never realised on how many different levels. Sitting at the back of a tandem can be frightening and you have to have 100% faith in your partner. Not only do you have to move in the same way he does, the two of us had to constantly communicate, especially on the dangerous downhills.”

WITH A LITTLE HELP FROM MY FRIENDS
Hein’s sporting talents are definitely not confined to one sporting discipline: In January, he and Gerrie tackled Ironman 70.3 in East London. “When I said to Gerrie, let’s try and do 70.3, he said he can’t swim! Well, then I mentioned to him that I can’t see, and that he should not make his problems mine,” chuckles Hein.

Hein was able to train for the swimming leg by himself as he used a line touching his body as guidance in the water, but it was a whole different story swimming 1.9km in the sea in East London with a partner. “Race day was the first time ever we swam together in the sea beyond the breakers,” says Hein. The two friends used a band connecting their hips, but it was not much of a success as fellow swimmers swam in between them. They have now decided to use a different harness when doing future triathlons, of which Hein plans to still do many.

He will be participating in all the BSG Energade sprint triathlons coming up soon, and then he plans to take on a couple of international triathlons, all in preparation for one of his ultimate dreams: participating in the world-famous Ironman in Kona, Hawaii next year. Other future adventures include paddling around Robben Island on a surfski.

CHOICES
If he had the choice to see, would he? “There are certain things that I would love to see, but it has taken me 38 years to get where I am today. I am happy where I am and for who I am. I am grateful for so many opportunities and I don’t want to risk or change the happy rhythm of my life for anything. Being able to see is probably not destined for me,” says Hein, who lives just outside Stellenbosch with his wife Melindi.

Hein would love to run the Comrades Marathon, but first wants to tackle the Two Oceans Marathon next year before taking on the mighty big C in 2013. “I have great respect for anyone who runs the Comrades Marathon. If I can give advice to anyone running Comrades, I would say: ‘If you are at the end of your rope, tie a knot and hang on!”

THE VISIONTRUST
All the adventures Hein tackles are in aid of TheVisionTrust, an organisation he founded in 2008. Its main aim is to make the world as we know it a more accessible place for persons living with disabilities. The project assists disabled people to have access to workplace tools and facilities, thereby helping them to create their own future. Anyone who would like to contribute to TheVisionTrust can do so at: Absa Bank,
Account name: The Vision Trust, Account number: 4069423823, Branch code: 632005.

HEIN’S RECIPE FOR ACHIEVING EXTRAORDINARY RESULTS IN LIFE
• I refuse to get up in the morning if I can’t start the day with a smile. Trust me, it has happened that I have stayed in bed for a day or two!
• Everyday I thank God that I can live my dreams, love life and have gratitude, something all of us have too little of.
• I believe in keeping physical fit and knowing one can reach your goals.
• If I have a dream or a goal, I remind myself of that at least five to 10 times a day, because then it becomes a reality.
• I try to commit an act of random kindness to another person at least once a day.

HEIN’S REMARKABLE ACHIEVEMENTS
• April 2011: Becomes the first blind person to complete the 2011 ABSA Cape Epic.
• January 2011: Ironman 70.3 in East London.
• February 2010: Lap record around the East London Grand Prix circuit.
• October 2009: Broke the World Blind Land Speed record becoming the fastest blind driver in the world by averaging a speed of 322.5km/hr in a Mercedes SL65 AMG Black Series.
• March 2007: Completed the Hong Kong Marathon
• November 2006: Completed the New York City Marathon.
• August 2006: Took part in the Standard Chartered Bank Ironman event in Korea.
• February 2006: Becomes the first blind person in the world to cycle solo over a distance of 39km.
• Skydived from a height of 10 000 feet and bungee jumped from one of the highest bridges in the world.
• Tackled the white waters of the Zambezi River in a rubber raft.
• Completed the Cape to Rio Yacht Race at the age of 22.
• Played in the South African team that won the inaugural Blind Cricket World Cup in India in 1998.

Old Mutual Two Oceans Marathon & Half Marathon, Cape Town, Saturday 23 April

Eight of the top 10 men from last year’s ultra field have entered once again, as have seven of the top 10 women – many of them no doubt tempted back not only by the stunning course, but also by the greatly increased prize money on offer this year. This has also no doubt contributed to a large contingent of Ethiopian runners heading down to the Cape for the first time.

ULTRA CONTENDERS
Included in the men’s field are defending champion Mabuthile Lebopo of Lesotho, as well as his brother Warinyane (5th last year) and three other countrymen who finished in the top 10, Moeketsi Mosuhli (2nd), Teboho Sello (3rd) and Mpesela Ntlosoeu (8th), all of whom will be running for Mr Price. Another big name to look out for will be Stephen Muzhingi of Bluff Meats AC, the two-time Comrades Marathon defending champion, who finished fourth here last year – he may race Two Oceans again this year, but may also take it slightly easier to conserve his legs for the Big C, which takes place just five weeks after Two Oceans. The same could apply to 2010 Comrades runner-up Ludwick Mamabolo and Comrades third-placed runner Bongmusa Mthembu, both of whom will be running for Mr Price.

Also in the mix will be 2007 winner Bethuel Netshifhefhe (Bonitas) and 2006 winner Moses Njodzi (Mr Price, Zimbabwe), while an interesting name to pop up in the list of entries is that of Gert Thys (Mr Price), the SA marathon record holder who recently returned to racing after serving a ban for doping. He has unfortunately failed to finish several marathons in recent times, but if things go right for him on the day, he could possibly spring a surprise at Two Oceans. Other interesting names to look out for include several former Comrades winners, Bruce Fordyce and Shaun Meiklejohn (Nedbank), and Fusi Nhlapo and Sipho Ngomane (Mr Price).

In the women’s race, all eyes will be on last year’s top two, Olesya and Elena Nurgalieva, the Mr Price-sponsored Russian twins who have dominated the South African ultra-marathoning scene in recent years. Farwa Mentoor (Bonitas) will once again be expected to lead the local challenge, but it is likely she will also run conservatively to save herself for the Comrades, so watch for a challenge by South Africa’s Riana van Niekerk (6th last year) and Zimbabwe’s Samukeliso Moyo (5th), both running for Mr Price, while 2007 winner Madina Biktagirova of Russia and 2003 winner Simone Staicu of Hungary are also back this year.

Another medal hopeful is Two Oceans novice Marina Myshlanova (Mr Price), who finished third at Comrades last year, while an outside bet for a gold could be Gladys Lukhwareni (Transnet), best known for removing her shoes in the final kilometres of Two Oceans several years ago and then surprising the twins with a surge that almost caught them out. Gladys has not yet recaptured top form after serving a two-year suspension for doping, but could prove a surprise package this year.

HALF MARATHON HOPEFULS
In the 21km, six of last year’s top 10 men have re-entered, with Lusapho April returning to defend his title. He should face stiff competition from 2009 winner Stephen Mokoka (Transnet), who has been in scintillating form on road, track and cross-country courses in recent months, while another ‘dark horse’ to look out for could be local favourite and former SA Junior Steeplechase champion Anthony Godongwana (Celtics), who recently won the testing Tygerberg 30km race in Cape Town.

In the women’s race, five of last year’s top 10 have entered, including last year’s winner and course record holder Rene Kalmer of the Nedbank club. Other names to watch will be Irvette van Blerk, who raced clubmate Kalmer all the way to the line last year and also dipped under the old course record, and three-time winner Helalia Johannes of Namibia, while Annerien van Schalkwyk, Zintle Xiniwe and Christine Kalmer of Nedbank, Charne Bosman of Mr Price and Zimbabwean Tabitha Tstatsa could all feature as well.

Another two names to watch for in the half marathon will be the all-time favourites of SA road running, Frith van der Merwe (Run Walk For Life) and Grace De Oliveira (Boxer), both multiple gold medallists at Two Oceans and Comrades. They could put in a show for age category placings, and are sure to get a good cheer all along the course.

LOOKING AT THE STATS
• In the ultra, 75% of the field are men and 25% are women, 35% of the field will be doing the race for the first time, and 68% come from outside the Western Cape.
• 208 runners will get their permanent blue number for completing 10 ultras, while 1 004 runners participating in the 56km have their blue number already.
• In the half marathon, the men and women are split 50-50, just over half the field (54%) are novices doing the race for the first time, 41% come from outside the Western Cape, and 56% will be running in a temporary license.
• 69 runners will receive their light blue number for completing 10 half marathons, while 123 runners participating in the 21km have their light blue number already.
• Western Province has again provided the biggest contingent of runners taking part in both events with 9 826 participants, which is 43% of the total field.
• 1 269 runners (5.6% of the total field) hail from outside the borders of South Africa, representing 77 different countries, with the United Kingdom recording the biggest contingent of runners with 459 participants.
• 82.8% of all participants entered online.
• 38 runners in the 21km and 42 runners in the 56km will celebrate their birthday on race day.

CHARITY DRIVE PUTTING BEST FOOT FORWARD
At the time of writing, just under R200 000 had been raised for the Two Oceans Marathon’s official charity, the Bobs for Good Foundation, with race entry auctions fetching an additional R56 000, all of which will go towards putting locally-produced leather school shoes on the feet of needy learners around the country. Taking this worthy cause still further, race title sponsor Old Mutual recently launched a new campaign that will see the financial services company match every rand donated by the public to Bobs for Good, in a quest to raise R1-million for the charity and to get everyone to run for more than themselves on 23 April.

FUN RUN ENTRIES STILL OPEN
Entries for the Old Mutual Two Oceans Fun Runs on Friday 22 April will still be available right up to race day. Taking place on the UCT rugby fields, where the ultra and half marathon events will finish the next day, there will be several distances on offer: A 56m Nappy Dash for children aged three and under, a 300m Toddlers’ Trot for ages 4 to 6, a 2.5km and a 5km. Entries cost just R20! Entry forms for these fun runs will be available at the Expo at the Good Hope Centre on Wednesday 20 and Thursday 21 April, and at the UCT rugby fields on Friday 22 April.

MEDALS AND MONEY
There will be a wide variety of medals up for grabs at the Old Mutual Two Oceans Marathon and Half Marathon. The medal breakdown is as follows:

ULTRA
Gold: 1st 10 men & women
Silver: sub-4 hours
Sainsbury: sub-5 hours
Bronze: sub-6 hours
Blue: sub-7 hours (cut-off)

HALF MARATHON
Gold: 1st 10 men & women
Silver: sub-1 hour 30 minutes
Bronze: sub-3 hours (cut-off)

The Two Oceans has increased its prize money for 2011 by 47%, which will see the men’s and women’s winners in the Ultra each taking home R250 000 – up from R150 000 in 2010 – which makes the Two Oceans one of the highest-paying ultras in the country. The second- and third-placed male and female runners will each receive R125 000 and R65 000 respectively, up from last year’s R75 000 and R50 000, with prize money down to 10th as well as for leading age category placings. Furthermore, a R50 000 bonus is up for grabs if the men’s or women’s winner can beat the current course records of 3:03:44 and 3:30:36 respectively.

In the Half Marathon, the winners will each take home R20 000, with second winning R10 000 and third R5 000. A R10 000 bonus is up for grabs by the men’s or women’s winner if they can beat the current course records of 1:02:54 and 1:12:39 respectively. Furthermore, further incentive bonuses will see the winners take home an extra R20 000 if they can beat 1:02:00 and 1:12:00, or R15 000 for beating 1:02:30 and 1:12:30 respectively.

Total prize money on offer for the event is just under R1.5 million, with the half marathon prize-giving taking place at 09:00, while the ultra prize-giving will start at 13:45.

TRACK YOUR RUNNER
Attention all supporters! For the first time at the Two Oceans, you can track your runner’s progress during the race, and it’s so easy. Simply SMS your runner’s race number to 38119 and you will receive messages each time your runner passes over one of the timing mats along the route, including the finish line. Register now for just R10 – one race number per SMS.

IMPORTANT PARKING NOTICE
With parking being a big issue on race day, keep in mind that four schools in the area are offering parking at R30 per car: Westerford High, SACS Junior, SACS High and Groote Schuur High. With Westerford and the two SACS grounds usually filling up quite quickly, the organisers are urging runners to consider using Groote Schuur, which is quite near the start. Take Liesbeeck Parkway from either Cape Town or the northern suburbs side, and simply follow the marshals and signage. There will be a regular free shuttle service from the finish at UCT to all the schools – officials at the Expo will have more details on routes and timetables. Most importantly: Arrive early and avoid getting stuck in traffic!

CONTACT US
Old Mutual Two Oceans Marathon
Tel: 021 657 5140
E-mail: [email protected]
Web: www.twooceansmarathon.org.za

Being one of the oldest tertiary education institutions in the country, the University of Stellenbosch, or Maties as most of us know their students, has come a long way since their first organised athletics meeting on 21 March 1885. At this meeting, events such as place kicking, drop kicking and cricket ball throwing were common place with a few more traditional events like long jump also thrown into the mix. With a history as long and varied as this, it goes without saying that Maties has had some noteworthy athletic achievements at its well-known Coetzenburg Stadium.

In the early days, the university’s athletics meetings took place in ‘Die Laan’ until the official pavilion was opened in 1898. In 1932 the famous Coetzenburg Stadium was inaugurated with the hosting of the Dalrymple competition. Facilities kept on improving and by 1941 it was already reported that Stellenbosch had one of the best athletics fields in the country, something that is still true to this day. The main pavilion was upgraded in 1958, and in 1974 the track was upgraded to a synthetic surface. Since then this great stadium has played host to many a great athlete.

WELL KNOWN MATIES
Mario Smit, head track and field coach, says it is extremely difficult to pinpoint only a few achievements that stand out in the club’s history, for the simply reason that there have been so many over the years! “Coetzenburg and Maties are synonymous with athletics. The first dream mile in the country, several national records and various world champions have been the results of our committed partnership with athletics.”

Some of the great names to hail from Stellenbosch go back as far as the 1920’s with Attie van Heerden who competed in the 400m hurdles semi-finals at the 1920 Olympic Games in Antwerp. Johann Luckhoff claimed a silver and bronze medal during the 1934 British Empire Games and in 1935 Johan Schoeman ran a time of 9.8sec in the 100-yard and 22.1sec in the 220-yard events. Other Maties who represented South Africa abroad include Louis van Biljon at the 1952 Olympics in Helsinki, while John van Reenen, Danie Krogman, Clive Dale, Dicky Broberg, Danie Goosen and Willie Loots travelled in secret during the isolation years with manager Jannie Momberg and coach Wium Mostert to beat several international athletes. Special mention should also be made of Div Lamprecht, who was the first South African to ever run a dream mile.

In the 1970’s Maties athletics continued to flourish, with three of the seven South African athletes that featured in the top 12 in the world at that time having roots in Stellenbosch: Danie Malan (1st in the 1500m and 3rd in the 800m), John van Reenen (9th in the discus) and Ferdie le Grange (10th in the marathon). John set a world record in discus in 1975 at Coetzenburg with a throw of 68.48m.

PROSPEROUS TIMES
At the moment, Matie athletics is once again experiencing a successful period, with athletes like Janet Wienand (heptathlon), Cornel Fredericks (400m hurdles), Sibusisu Sishi and Shaun de Jager (400m), Peter Koopman (road running), Jacques Pretorius (1mile and 1600m) and Janice Josephs, Maryke Brits and Luvo Manyonga (long jump) delivering sterling performances. Luvo is not only the junior world champion in the long jump, but also holds the African and South African junior records in the event with a distance of 8.19m. Certainly a name to look out for in the future.

The road running section of the club has also been showing exciting and consistent growth, and Mario says they regularly have athletes that take part in the Two Oceans and Comrades Marathons in Maties’ colours, something that doesn’t happen regularly at most university athletics clubs. Therefore, road running is one of the club’s priorities and they want to continue developing this section of the club to improve performances and also become a force to be reckoned with on the South African road running scene.

TOP DOGS
A common sight at Coetzenburg is large numbers of top international athletes training there, and not only because of the quality of the facilities, says Mario. “They also think it is one of the most beautiful tracks in the world and just love training here! When international athletes feel this way about our facilities, it should be the aim of any South African athlete to also train on one of the best-known tracks in the country.”

The club offers competitive bursaries to prospective students and Mario says they are especially proud that their athletes not only perform on the track, but also in the lecture halls, with some good academic performances. Combine this with the quality of coaches like Wium Mostert, Johan Landsman, Joep Loots, Cyril Lawless, Chris Davids, Johan Fourie and Bennie Schlechter, and it is understandable why Maties keep achieving great results to build on the club’s rich history.

You’ve trained for months, dreamt about crossing the line in a certain time and naturally feel a bit nervous lining up at the start, so you decide to put your faith in the hands of a ‘bus driver’ or pacesetter with a little flag proclaiming he will help you reach your goal time. More often than not, experienced pacesetters will get you across the line in that promised time, but sadly and unavoidably, it has also happened that the ‘bus driver’ blows, or just paces the race wrongly, resulting in you either missing the finish time all together or having to run so fast in the last kilometres that you simply can’t keep up.

This happened a couple of years ago at Comrades when a sub-9-hour bus crossed the line with only seconds to go before the cut-off for a Bill Rowan medal. Many made it, but there were just as many who in the final kilometres were too exhausted and just not able to keep up with the drastic increased pace at that stage of the race. Similarly, it has happened that two pacing buses aiming for the same finishing time are quite far apart out on the route, leaving some runners unsure which bus to join. Getting in the wrong bus could mean the end of a dream for many…

IT’S ALL ABOUT TIME MANAGEMENT
The most important thing is to choose an experienced pacesetter with a good idea of time management. Here the name Vlam Pieterse from Hartbeespoort immediately springs to mind. Vlam is one of the best known and experienced sub-12-hour pacesetters at Comrades, as well as other races, including the Two Oceans. Last year he was even awarded a Gold Fields Spirit of Comrades award for all his years of pacing.

Vlam has exemplary pacing ability and has helped many runners fulfil their dreams. This is evident in what many athletes have to say about him on Facebook:
• “I ran Comrades and I have a medal to show for it. I will never in my life forget that moment, and I have you (Vlam) to thank for it, you and your fabulous bus. – Linda Van Den Heever
• I was a novice and had no idea what to do. I can’t believe how you got us through, we trusted you the whole way and you did it! – Janine Schmidt
• You recently got me down my first Field’s Hill, to get me to my first Comrades medal. Awesome stuff! – Cathie Van Rooyen

Vlam himself is humble when asked about his pacing ability. In the last 15 years he has ensured that the last runner in the sub-12-hour bus at Comrades finishes within four minutes of the cut-off time. “The most important thing about a pacesetter is that he takes the profile of the race into consideration, that he runs consistently, and that he definitely does not start too quickly!” says Vlam. “I often say: ‘The more you sweat during the first half the more you’re going to bleed during the second half. Pace yourself.’”

Vlam says although anyone can become a pacesetter – you don’t need special permission from race organisers – there are a few important things to keep in mind when considering becoming a pacesetter. “A pacesetter needs to have a big mouth and he needs to be able to motivate and talk to people. On a long race it is normal for runners to just get fed up of running; sometimes your mind just tells to you give in. But if you have a pacesetter that motivates you, it becomes a bit easier. In the last few kilometres of a race, I often tell the runners in my bus to endure a little pain now, because a lot of glory awaits them. But if they give up they have to live with a year of disappointment.”

Another important consideration when becoming a pacesetter is to know your own abilities, warns Vlam. “If you see you are not going to make it for some reason or another, you have to be big enough to tell the runners in your bus or hand over your flag to someone else,” he says.

IN OR OUT
So who should get in – or out – a running bus? Novices benefit most from hooking up with a running bus, and of course, runners who just manage to finish a run within a cut-off time; those running on the edge, says Vlam. He admits that there are a lot of people that just don’t like running in buses. “Some people feel claustrophobic in a running bus… and of course, the sweat and smell is off-putting to many.”

So when considering hooking up with a bus, remember the following:
• If you are a novice and you want to finish your first big race such as Two Oceans or Comrades, chances are you will if you join a bus with an experienced pacesetter.
• You will meet amazing people and form lasting bonds after spending hours on the road with fellow runners. Those are the people that will carry you through the last few dark kilometres.
• When surrounded by fellow runners all pushing their boundaries, you are less likely to give up and start walking.
• If you don’t like crammed, sweaty and often smelly spots, get out!
• If you get irritated quickly and are too strong-willed, don’t get in a bus!

Lastly, when setting out in a bus you have to realise there is always a chance of the pacesetter not making it or things going wrong. For that reason, always have a back-up plan, and beready to go it alone.

Vlam will be in pacesetting action at the Old Mutual Two Oceans Ultra, driving the sub-7-hour bus once again, and then will lead his sub-12 bus at Comrades. You’ll find him near the back of the pack.

The problem with ultra-marathons and long training runs is that we sometimes find ourselves tired and craving the end of the run, even when we are running in the company of friends. Typically, an hour or so into the long run, the light-hearted banter fades and the jokes have all been told. At this point, we run out of conversation and it becomes a proverbial mind game – and we haven’t even reached halfway yet! The solution to help us keep going? Gobble up the Ks by playing the alphabet game.

The rules are simple. You can play by yourself, but it’s more fun in a group. Agree on a topic and then take it in turns working through the alphabet, with each person coming up with the name of something in that category. Try girls’ names as an easy intro. You can kick off with A for Angela, the second person can chip in with Belinda, then number three offers Carol, and so on. You continue until you get to Zelda or Zara, and realise you have just burned up 2km without feeling it. Next try boys’ names (Adam to Zane, for instance). Capital cities are a test of high school geography and general knowledge, but after a few stutters you should be able to get from Athens to Zagreb in about 2-3km.

Animals go in a flash from Aardvark to Zebra, and we managed to demolish the Ou Kaapseweg climb one year with rock groups and musicians from Abba to Zee Zee Top, including some 1990s grunge bands no-one had ever heard of, but had to accept. The atomic scale of elements is interesting, if only because whoever gets W will throw in “water” hoping to get away with it, despite knowing it’s a compound of hydrogen and oxygen. Otherwise, argon to zinc is a reasonable 3km distance gobbler.

The dreaded X…
Hint: Try not to be in sequence for the tricky letter X – you can “pass,” but it’s an admission of defeat, which we runners hate. But if you do cars (Alpha Romeo to Zephyr), keep X-Trail up your sleeve, and for places in South Africa (Albertinia to Zeerust), you’ll probably get away with Crossroads if you draw the X.

One day we hit the Redhill climb when the novel suggestion of plants was put forward, but with a tongue-in-cheek bombshell: “Latin names only.” After the groans and death threats subsided, there was an eerie silence, until someone quipped “asparagus.” Laughter and insults followed. Then someone came up with “begonia.” We stuttered through the alphabet with some long pensive pauses, side arguments and challenges on some suspicious, invented Latin names, but after we finally worked through to Zucchini, we had passed over the top of the hill.

Whatever topic you agree on, it will divert your attention from the distance and bring the finish line closer. And you’ll be amazed how short the hills in Two Oceans or Comrades feel once you take your mind off them!

About the Author: Chris is a member of Atlantic Athletic Club in Cape Town and has run many ultra-marathons, including 22 Two Oceans Marathons, with a best time of 4:06:00.

Besides trying to have some fun on the run to take your mind off the distance, here are a few more great tried and trusted tips to get through an ultra-marathon in one piece. – BY SEAN FALCONER

1. Watch Your Step
Watch out for debris in the road at the start (black bags, water bottles, clothing, etc.). You don’t want to take a fall and end your race, or get trampled in the dark. Also watch out for cat-eyes and traffic cones, and discarded water sachets or banana peels along the route.

2. Run Your Own Race
Do not try to run the same pace as another runner for very long, unless it is someone employing the same race strategy as you. He or she may plan to push harder on uphill sections and go slower on the downhills, or even to walk all the uphills, whereas you don’t, and this will throw you off your own race strategy.

3. Don’t be Afraid to Walk
For most runners, the best way to get through an ultra-marathon is by taking regular walking breaks. They allow the muscles to recover and the heart rate to lower, while you can eat some much-needed refuelling food. Some runners aim for a set ratio of minutes running to minutes walking, e.g. 20:5 or 30:5, but you can do whatever suits you best. Just don’t wait too long for your first walk break – then it won’t be walking by choice, it will be walking because you simply can’t run any more.

4. Break it Up
You can make the distance feel less daunting by splitting the race into manageable portions of five or 10 kilometres. Reaching mini-milestones will make you feel like you’re making progress, and taking on the next 10km is so much better than the next 50!

5. Ask the Experts
Once into the race and settled into your comfortable race pace, try to stay with runners that have completed the race several times before – look for the permanent blue (Two Oceans) or green (Comrades) numbers. These runners will know the route, and know not to go too fast too soon. Learn from them, and even ask questions if you want.