Category: Features

We’ve all been there: You’ve trained hard for an event and then suddenly you get sick. In many cases this is simply because your body’s immunity is low as a result of intensive exercise. Compared to moderate physical activity, prolonged exercise (lasting longer than 90 minutes) and intensive exertion cause numerous changes in our immune function. Each bout of exercise causes physiological stress and a depression of the immune function, and post-exercise immune depression seems to be most pronounced when:
• we exercise for longer than 90 minutes,
• the exercise is of moderate-to-high intensity,
• the exercise is done without carbohydrate ingestion.

WHEN TO BE CAREFUL
The risk of illness or infection is highest three to 72 hours after prolonged exercise, with upper respiratory tract infection being the most common. Factors affecting the resistance to illness during or following an event include:
• Cumulative stress of intense training (exercise intensity and duration as well as fitness level of the athlete),
• Nutritional status,
• Training nutrition,
• Recovery nutrition.

Athletes who are at risk include those who have inadequate dietary intake, such as women who restrict their energy intake or vegetarians, as well as athletes who have excessive intakes, i.e. athletes who consume a large amount of supplements at the expense of micronutrient density or have unbalanced diets such as high carbohydrate diets at the expense of protein.

THE RIGHT DIET
Protein
Although uncommon, inadequate protein intake can impair immune function, leading to an increased incidence of infections. However, extreme deficiencies are unlikely to be seen in athletes, even in vegetarians with low protein intakes. Athletes who are overtrained or fatigued may benefit from slightly higher protein intakes.

Carbohydrates
Dietary carbohydrates are critical fuel for both muscle and immune cells. When you exercise or when your blood sugar is low due to training, there might be an increase in the release of the stress hormones, cortisol and adrenalin, and a reduction of growth hormone. When athletes train in a carbohydrate-depleted state, it affects their immune cells. It is therefore important to match your carbohydrate intake according to your training load.

There is evidence to suggest that carbohydrate intake during a marathon may decrease the incidence of post-marathon upper respiratory tract infections, although more research is needed. It is recommended that 30-60g of carbs be ingested per hour during prolonged exercise.

Vitamins
Vitamins A, C, E, B6, B12 and an adequate amount of the minerals iron, zinc, magnesium, copper, selenium and manganese are important in maintaining the immune system. Most Western diets meet these requirements, but eating foods rich in these minerals and vitamins are encouraged. Just remember, a mega-dosing on supplements such as Vitamin E and Zinc may have harmful effects on the immune system!

SOME TIPS
• Avoid deficiencies and ensure adequate intake of carbs, protein, fluids and micronutrients (Iron, Zinc and Vitamins B6, B12,C and E).
• Ensure adequate carbohydrate intake (30-60 grams per hour) during prolonged or high-intensity exercise sessions.
• Take a broad range multivitamin/mineral supplement to support restricted intake. (This is especially important when athletes are travelling or when dietary variety is limited.)
• Vitamin C and probiotic supplementation during intense training and prior to ultra-endurance events is important.
• Iron supplements should not be taken during periods of infection.
• Avoid dehydration, as saliva contains immune cells which help fight opportunist infections entering the digestive tract.
• A regular consumption of probiotics can result in fewer days of respiratory illness and lower severity of the symptoms of upper respiratory track infections.

PRACTICAL TIPS TO REDUCE THE RISK OF ILLNESS
• Avoid getting a dry mouth, both during competition and rest.
• Avoid sharing drink bottles, cutlery or towels.
• Travelling athletes should only drink bottled water.
• Ensure good hygiene practices at all times, e.g. washing hands.
• Avoid putting your hands to your eyes.
• Get adequate sleep.
• Reduce social/life stresses.
• Avoid rapid weight-loss.
• Ensure adequate recovery between exercise sessions.

TOP FOODS TO HELP BOOST IMMUNITY
Plain low-fat cultures yoghurt is a good source of probiotics, as well as carbohydrates and protein.
Oat bran contains Beta-glucan, which has been shown to stimulate immune defences and increase resistance to a wide variety of infections.
Turmeric – the yellow pigment found in turmeric is called cucumin, which has been shown to modulate the activation of immune cells and regulate the expression of inflammatory cells.
Oily fish is an excellent source of high-biological value protein, iron and omega 3, all of which help regulate the immune system. Omega 3 also has an anti-inflammatory affect.
Garlic contains antibacterial, antifungal, antiviral properties that help fight infection, as well as properties which help boost immune cells.
Guava can provide as much as 228mg of vitamin C per 100g serving, 377mg per cup, and 126mg per fruit.

(Strap) MY STORY

Mathletes have a hard time out in the field. You head out in a pair of killer heels to one of the many malls in sunny SA, then walk for miles before eventually heading back out, adorned with as many designer bags as possible That was my perception of a good training session. My perception of a gymnasium, on the other hand, had always been that of a torture chamber. All the equipment, sweaty people, reps and reps of mindless pulling and pushing – definitely not a Mathlete’s idea of fun!

But then life dealt me a most unexpected card. I joined the ranks of Boost Juice Bars and found myself surrounded by people with a love for life, vegetarianism and being naturally high. This was, of course, as far removed from who and what I was, as the Sahara Desert is from the Pacific Ocean! Furthermore, as part of my job I was surrounded by smoothies filled with good-for-you TD4 yoghurt and fruit, and going to look-good and feel-good expos. It was at one of these expos that my transformation began.

Surrounded by beautiful size-eight women in skimpy gym clothing, the men of the Boost Bar could hardly contain themselves. Being who I am, this behaviour hardly went down well, and amongst their comments, the ‘Oompa Loompa Programme’ was born when a colleague, known to us as the ‘Dark Lord Vader,’ happened to mention to me that I belonged in the cast of Charlie and the Chocolate Factory, surrounded by my partners the Oompa Loompas. My vanity was struck!

MISSION IMPOSSIBLE
Towards the end of 2010 we embarked on ‘Mission Impossible’ at work, which ended in success when we opened a Boost Bar within two weeks at Gateway in KZN. This journey saw me in the company of another colleague, a vegetarian also known as ‘Buzz Lightyear’ who one night over dinner sweetly suggested that I should consider running the Zurich Marathon. God help me, I was surrounded by men insinuating that I join the ranks of the ever dreaded Exercise Clan. Buzz leaving every morning at 5am to easily run 25km started me thinking: What if?

The dawn of 2011 saw the return to work and the challenge was firmly planted in my mind. The belief was born: “Yes, Claudia, you too can be Lara Croft.” And why not? Millions of women worldwide embark on exercise programmes every day in pursuit of perfection, Kim Kardashian claims her three hours a day in the gym is the reason for her fantastic body, and many insignificant others, like Kelly Osbourne, credit their new and fantastic bodies to this foreign concept called ‘exercise.’

WHEN IN DOUBT, GO SHOPPING
So this Mathlete headed out to the mall – after all, the first thing one does when faced with great adversity is go shopping! I mean, how hard could it be? You buy a pair of running shoes, some really cute outfits and join the ranks of the ‘sweaty one’s’ out in the world of fitness.

To my utter disgust, the malls were full of smiley, happy people wandering in and out of the fitness sections. I managed to fill up many shopping bags with the latest and greatest sweat towels, socks, tension bands and many other things I am yet to explore. What an education! I realised that sporting sections in fitness stores are filled with goodies and gadgets for every type of sport, and butt-ugly running shoes. What was I to do? So after hours of hunting – and never one to shy away from a challenge – I purchased my first pair of Asics, blue and white ‘beauties’ that the sales person assured me I would never regret buying. Well, I had my doubts.

LARA CROFT LOOKALIKE
Initially, I thought this was going to be easy: Simply put on the shoes, wear some training clothes and off to the treadmill we go… Well, what a surprise the last 11 weeks 6 days and 18 hours have been. I have learnt that running is for the brave, weight training for the exceptionally talented, power boxing something I really enjoy, and spinning classes the ultimate workout. My primary goal was and still is to look like Lara Croft. What I didn’t realise was that it would take hours of dedication, much perseverance and many early mornings. A true test of self-discipline.

The first two weeks of my conversion were slow, to say the least. I hadn’t fully grasped the magnitude of reaching my goal. I walked into the gym, found a treadmill and pranced away on a 27-minute programme feeling like Everest was my next stop – while looking at everyone around me with suspicious eyes, wandering what could possibly draw so many relatively normal human beings to this every single day.

After the first couple of sessions, I could barely walk the next day… and for a few days thereafter I had aches in places that I didn’t even know existed. But I continued on my journey with ‘Ooompa Loompa’ echoing in the back of my subconscious and Lara calling me from the crypt. I’d show those unbelievers what a true Princess could do!

WITH A LITTLE HELP FROM FRIENDS
And so three weeks into my training programme I decided that I needed a path to reach my goal. After all, how was I to track my progress through these precious little 27-minute bursts of sweating? And in true Mathlete style, I pulled out my Apple and surfed the net. Fingers need exercise too, you know!

I searched every website there was on running, read the most interesting articles in Modern Athlete, found out how to join an online running programme that tracked your progress, read articles on injuries and how to avoid them, read stories of triumph from the mouths of Modern Athletes, found out about the nutritional needs of athletes, and basically how to conquer the mountain whilst embracing the road, and my still very ugly running shoes.

The next day I woke up with newfound vigour and determination. I looked at my little Asics that had been placed in the bottom shelf of an extensive shoe cupboard and held them close. Silently, I whispered in my head:“Friends.” Armed with this new arsenal, a low-calorie diet and an extensive training programme, I left home at 4:30am, determined to conquer every instrument of torture I found in the gym. I vowed that one by one these Vikings would be brought down and claimed as my personal trophies of transformation.

DAYS OF GLORY
The next five weeks turned into complete days of glory. Every morning I got on the treadmill and pushed myself just a little further. I ran before the sun rose and attempted every class, no matter how torturous the name sounded: Ab Blaster, Body Worx, Power Boxing and Boot Camp. And each day, before the sun set, I put on my running shoes and bore the pain the tar produced, and still I didn’t give up. This transformation was amazing; exercise twice a day and no complaints from myself – what was going on?

The road has not been without many tear-jerking moments. The day I walked into the office and ‘Dark Lord Vader’ – the instigator of the programme – looked at me and exclaimed, “Wow, look at those pants, they’re falling off you!” was truly a day I will never forget. My Boost colleagues have embraced my newfound lifestyle, sharing healthy lunches with me and encouraging me in the ways of no cheats and no treats. They are the best! My sister and I have also found each other across the gymnasium floor. She has been an inspiration. Others have noticed the Phoenix emerging from the ashes, regularly commenting how well I look, how tiny I have become and how gloriously muscled my arms appear. Fuel for the fire. I tell you. Fuel!

Next I purchased a heart rate monitor. After all, what athlete ventures out into the world of fitness without being able to track their heart rate? I now have new and improved running kit, a pink sweat towel with zips and pouches to accommodate the Ipod filled with inspiring numbers by Rammstein, Disturbed and Boney M, a new kit bag for all the goodies, and above all my commitment to the Lara Croft episode of my life.

I now head out every morning and every afternoon not only to transform myself into the most gorgeous play station character ever created, but I head out in pursuit of more calories burnt, a better time and a longer running distance.

THE POWER OF EXERCISE
Today I am proud to say that I am able to run 8km without wanting to die, I successfully push through hours of vigorous cardio classes and am up to 10kg in weight training sessions. My diet has embraced vegetarian substance, no sugar and loads of healthy snacks, leaving me with a complexion of radiance and health.

The best part of this journey has been the fact that I now sleep three hours consecutively a night! Being a Class A Sleepless in Seattle insomniac for the last 15 years, 45 minutes was my max stint, so three hours is a world record for me, and I have managed to pull off this great feat for the last few months, thanks to the power of running, sweating and weight training.

In retrospect, I cannot understand why it took me so long to realise that there are definite benefits to a high fitness level and training. It seems to me I was deluded into believing that mall-trawling was the only exercise required to keep one healthy and happy. Boy was I wrong.

I have learnt many lessons on this journey, but by far the greatest has been that there is a time and place for everything. A time to shop, a time to train, a time to sweat in a class filled with other maniacs and a time to try on every pair of shoes on offer. Above all, I have learnt that the Christian Louibitons have and always will be a very big part of my make-up and shoe collection, but that there is a definite place for those faithful little Asics that keep me company on my journey to being able to trawl the malls in nine-inch heels, exuding fabulousness beyond magnitude.

So will this newly converted Modern Athlete ever conquer the Comrades, possibly just the Two Oceans Half Marathon, or maybe something a little more glamorous like the Zurich Marathon? Who knows? The last 11 weeks have taught me that nothing is beyond reach when one truly sets one’s mind to it.

GEORGE BENADE, BOKSBURG AC

How many Comrades have you run?
Seven.

What was your qualifying goal for 2011?
A sub-3:00 marathon to obtain an A seeding.

Did you reach this goal?
Unfortunately not!

Why do you think you did not reach your goal?
I held back until the halfway mark due to a small element of doubt in my mind that I can’t do it. My race started in the second half, but I left it too late to catch up.

In what time would you like to cross the finish line at Comrades?
I would love to finish in 7:25.

Do you think not reaching your goal will make a difference come Comrades day?
No, definitely not. I have the confidence now that it can be done.

JACKIE MALAN, ASSEGAAI MARATHON CLUB

How many Comrades have you run?
Four.

What was your qualifying goal for 2011?
I already qualified for Comrades last year, but a short term goal was to run a sub-3:40 marathon for a C seeding.

Did you reach this goal?
I did!

At which race did you qualify and what time did you run?
At the Standerton Goldi 4-in-1. I finished in 3:35.

Do you think reaching your goal will make a difference come Comrades day?
Preparation does make a difference, but Comrades is run on the day not in your qualifying race. Last year I ran a 3:55 qualifying time and finished Comrades in 8:43. Previous years I have run better qualifying times but worse Comrades times.

In what time would you like to cross the finish line at Comrades?
Under 9:00. Just like my previous Comrades Marathons.

KARI LONGMAN, CELTIC HARRIERS

How many Comrades have you run?
One.

What was your qualifying goal for 2011?
I didn’t have to run a qualifier because I ran last year, and I felt my time was good enough to start in the middle groups. Luckily for me, as things didn’t go well in the Red Hill Marathon in January.

Did you reach this goal?
Well, I’m in the D batch, which is cool.

Do you think reaching your goal will make a difference come Comrades day?
No, not really. This year I have a niggly injury, so people have been saying, why not just rest completely to see if it will help. But that would mean not running Comrades. I set myself the goal of doing an up and down in consecutive runs, so I’m sticking to my goal. The thought of starting all over again next year doesn’t appeal to me.

In what time would you like to cross the finish line at Comrades?
Because I’m a bit of a crock right now, I would just be happy with a sub-11:00.

ROBERT BARTHOLOMEW, TYGERBERG AC

How many Comrades Marathons have you run?
Two.

What was your qualifying goal for 2011?
I wanted to run another sub-3:20 marathon to qualify for a B seeding, like last year’s 3:16. In 2009 I had a C seeding.

Did you reach this goal?
No, I ran 3:26 in the Peninsula Marathon, then bailed the West Coast Marathon because of the incredible heat – over 40 degrees! But I’m still satisfied with my time.

Do you think not reaching your goal will make a difference come Comrades day?
Last year I had a much better race than in 2009, so I’d be more confident if I could start in B again this year. I think it will affect my race, because there will so many people in front of me.

In what time would you like to cross the finish line at Comrades?
Last year I ran 8:52 on the down run, so anything better would be a bonus. Just as long as it’s sub-9:00 for another Bill Rowan.

If you are a middle to back of the pack runner at the Old Mutual Two Oceans Marathon this year, chances are good you will see a skinny, helmet-clad guy in white running next to a muscle-bound former rugby player. That will be Bob Skinstad and his running buddy, The STIK. Together they are tackling Two Oceans 2011 in aid of a good cause: With each step they will be making sure that shoes get onto the feet of thousands of South Africa’s neediest learners as part of the shoe drive by the Bobs for Good Foundation.

The Two Oceans organisers have appointed the Bobs for Good Foundation as the event’s official charity for the next three years. Founded by Bob and his lifelong friend Ron Rutland, the foundation is a local non-profit organisation, established out of the need to restore dignity and pride to underprivileged learners by giving them a new pair of South African-made leather school shoes. According to the Department of Education, over 7 million children in South Africa do not have school shoes, which is more than half the school student population!

In addition, through an innovative partnership, Bobs for Good has developed a school shoe using reflective strips similar to those found in running shoes, which is aimed at reducing the number of children killed walking to and from school in low visibility conditions.

“It is such a simple thing but it makes such a huge difference in the children’s lives. By combining our various strengths, we hope to make a difference and play a positive role in the future of the country and Africa as a whole,” says Bob. “We are thrilled to be collaborating with such an iconic South African event, and can’t wait to begin working with the team from the Old Mutual Two Oceans Marathon on the exciting plans we have, and ensuring that we contribute wherever possible to the success of the event in 2011 and beyond.”

FROM RUGBY PLAYER TO RUNNER
Bob made his first ‘appearance’ as charity runner at the Wildcoast Wildrun in September last year. The Wildrun is a multi-day wilderness trail running event which takes you along the most beautiful and unspoilt coastline: the Transkei Wild Coast. Runners run solo for 112km over three days. Last year, Bob decided his foundation should get involved with the Wildrun, where hundreds of shoes were dropped off at needy schools in Transkei. What Bob did not bargain on was that he was actually going to join in and run the full 112km! “I did the Wildrun at the insistence of Ron and I loved every minute of it!”

Though a few niggling injuries hassled him during the three days of running, Bob stuck it out and crossed the finish line triumphantly on the third day. He then led a group of Wildrun runners on the shoe drop-off at local schools, but that’s not where The Bobs for Good Foundation’s involvement with the Wildrun Series ended. At the recent Lesotho Wildrun, a group of representatives from the Foundation once again joined in and did another shoe drop-off at needy schools in Lesotho. “We will definitely be supporting all the Wildrun events in future,” says Bob.

His decision to tackle the Two Oceans 56km came when the Foundation got involved with Two Oceans through Old Mutual, the main race sponsor. Sticking to a proper training programme has been difficult, as he travels extensively, says Bob. “I have squeezed in a lot of 5km runs at hotel gyms! I must admit, I am badly unprepared! If I have to describe my training schedule I will have to say: ‘too little, too late.’” And yes, he has to admit that running is much harder than rugby!

THE STIK
So who is The STIK that will be joining Bob on the run? And what will he be up to at Two Oceans? Apart from the fact that Bobs for Good has enlisted the help of the STIK, an enigmatic and anonymous runner, not much is known about him! Some say The STIK was born without sweat glands and has the ability to photosynthesise…

Whatever the case, the STIK and Bob will be leading a special bus in the ultra-marathon. “I don’t think I can beat him and I am surely not going to try,” says Bob, who is encouraging entrants to run alongside him in the STIK’s bus.

And if the thought of 56km seems too daunting, Bobs for Good also has a bus in the 21km run. In fact, all employees at Bobs for Good will be running either the 56km or Half Marathon. Ron Rutland, co-founder and managing director of Bobs for Good, has been taking his training very seriously. “I’ve run to work a few times, and I’ve been cross-training, as I’m also taking part in a cycle tour soon. I try to keep my training consistent, especially as I know I’ll be running alongside The STIK, who’s going to set quite a pace!”

Claire Alexander, beneficiaries manager has also been running to and from work, but her incentives aren’t strictly marathon-related. “In the marathon, you are most likely to see me chatting up the STIK. I can’t wait to run with him. I bet he’s just too handsome to actually walk around normally, that’s why he has his helmet glued to his head,” chuckles Claire.

OPEN YOUR HEART
If running in either race seems too much, Bobs for Good and the STIK will be at the Expo before the race, where they will be selling Bobs for Good and STIK running gear, chatting to fans and taking donations. You can buy a pair of Puma-made Bobs for Good Blue Socks for R100. For every pair of socks you buy, Bobs for Good donates a pair of shoes to a child in need. It’s simple: R100 = 1 pair of Blue Socks for you + a pair of Bobs for Good school shoes for them.

“The support up to now has been magnificent,” says Bob. Runners have already raised a whopping R175 000, which means 1 750 children can get a brand new pair of South African-made leather school shoes. Last year alone, Bobs for Good delivered 17 000 shoes to the neediest learners in South Africa, and their goal for this year is significantly higher.

At Bobs for Good, they want to encourage participation. “We are very proud to be associated with the Old Mutual Two Oceans Marathon, and we hope that each footfall in the marathon will help South Africa’s children take their first steps towards a brighter future. Show the rest of the race that you care; wear your blue socks and run alongside us this year. They’ll guarantee that you make it over the finish line smiling, and you’ll make a difference with every step you take. If you’re wearing socks, they’re wearing shoes. It’s that simple.”

The Bobs for Good Foundation is doing some amazing work. Check out their website at www.bobsforgoodfoundation.com

In name, the University of Johannesburg (UJ) might only be six years old, but this does not mean it should not be taken seriously on the athletics track. Since the establishment of UJ in 2005, it has produced quality results at every University Sports South Africa (USSA) national championships, finishing in the top three every year and winning twice.

Before the 2005 merging of the Rand Afrikaans University (RAU) and the Technikon Witwatersrand (TWR), some of the country’s greatest road and track athletes strutted their stuff for these institutions, such as Francois Fouche, Tom Petranoff, Estie Wittstock, Arnaud Malherbe, Sibusiso Sishi, Poppy Mlambo, Ren? Kalmer, Juan van Deventer, Ruben Ramolefi and Mbulaeni Mulaudzi. The merger therefore saw two already strong athletics clubs joining forces, not only boasting current international athletes, but also new, exciting talent that has since been identified and developed.

At the moment there are almost 200 members in the UJ club, and the club has an impressive number of provincial representatives. At last year’s SA Youth and Junior Championships, 33 members of the Central Gauteng (CGA) track and field team hailed from UJ, and 18 of them finished on the podium. At the SA Senior Championships, 51 CGA athletes were from UJ, and 19 of them medalled, which is something that the club is especially proud of. UJ can also boast having a number of current national champs in their respective events, including Ashleigh Schnetler (junior 3000m steeplechase), Kelly Kingwell (junior triple jump), Apelele Rasmeni (junior triple jump), Bianca van Rooyen (senior shot put) and Calvin-Lee Maelangwe (senior high jump).

FACILITIES
Since the merger in 2005, UJ has become one of the largest residential universities in the country, with nine faculties spread over four campuses in the greater Johannesburg area. Two are situated in Auckland Park, one in Doornfontein, and there is a brand new campus in Soweto. The main athletics track at the Auckland Park campus was upgraded in 2009, getting a striking blue and gold synthetic track, and together with a similar brand new track in Soweto, UJ can now boast having two of only three IAAF-accredited tracks in the country. This means they are part of a select group of stadiums certified for international competition.

Being the largest high performance track and field athletics club in Central Gauteng, and also one of the strongest, UJ needs a lot of room for all its athletes. Thabiso Moletsane, manager of the athletics club, says the main track at the Auckland Park campus is pretty crowded at the moment, but more and more athletes are making use of the facilities at Soweto, as well as the track at the Johannesburg Stadium. “It is a little difficult to have more athletes train at Soweto and at Johannesburg, because most of them are based in Auckland Park, and it’s convenient to train here, but we have some athletes who prefer Soweto, and the facilities there don’t have to stand back for any other stadium in the country.”

Being a member of the UJ club gives the athletes full access to any one of these world-class tracks to do their training, and there are also world-class coaches on hand to help them develop. Les Archer (200m and 400m), Johan Furstenburg (100m and 200m) and Stephan Lindeque (sprints and hurdles) are in charge of the sprinters, while JP van der Merwe, JJ Smith and Hans Seastad are in charge of the middle and long distance athletes, and Carl Meyer keeps a close eye on the walkers. All the coaches have enjoyed immense success with their athletes and are well known on the South African athletics scene.

GOALS FOR 2011
According to Thabiso, the club’s main goal for the 2011 season is to have as many of its athletes as possible qualify for the World Student Games in Shenzen, China, in August. However, before that the UJ athletes will be lining up at the USSA Champs in Stellenbosch in April to try take back the title after they hit a bit of a speed bump last year and could only manage third place. Thabiso is optimistic about their chances, and says Ashleigh Schnetler (1500m and 3000m SC), Anelda Pypers (800m and 1500m), Nolene Conrad (3000m SC and 5000m), Waide Jooste (100m and 200m), Mandie Brandt (800m and 1500m) and Tshamano Setone (1500m, 3000m and 5000m) are just some of the athletes that will be going for gold on the track, alongside their UJ team mates in the field events, and with their performances in 2010 they can’t be blamed for fancying their chances.

BRIGHT PROSPECTS
Ashleigh Schnetler is only 19 years old but has impressed in the almost two seasons she has been running for UJ. A middle distance track and cross-country athlete, Ashleigh won the gold medal in the 3000m steeplechase at last year’s junior national championships in a time of 11:07.4, and represented South Africa at the IAAF World Cross-country Championships in Poland.

Another rising star is discus thrower Dewald van Heerden, who represented South Africa at the IAAF World Junior Championships in Moncton, Canada. Meanwhile, some promising new recruits include Prince Makgato (100m and 200m), Armin Botha (3000m and 5000m) on the track, and Allanah Crafford and Donovan Stebbing (hammer throw and shot put) in the field.

Popcorn is made from corn, the second-most abundant grain crop worldwide, second only to wheat. Corn is a field-type grain with thick walls, and when heated, steam is trapped inside the dried kernels, causing them to ‘explode’. Like any other grain, the whole-kernel form provides loads of nutrients, like foliate, potassium, thiamine, fibre and vitamin A. Unfortunately, the form of how we eat it determines whether popcorn is nutritious or not for us.

WHEN IT’S GOOD
• Air-popped popcorn has only 93 calories (390Kj) and 1.1g fat per serving (3 cups).
• Popcorn is a whole grain, making it a ‘good-for-you’ food.
• Popcorn provides energy-producing complex carbohydrates.
• It contains fibre, providing roughage the body needs in the daily diet.
• It is naturally low in fat and calories, especially when air-popped.
• Popcorn, when air-popped, has no artificial additives or preservatives, and is sugar-free and low in sodium.
• Popcorn is ideal for between meal snacking, since it satisfies and doesn’t spoil the appetite.

WHEN IT’S BAD
• Oil-popped popcorn can contain up to 165 calories (693 Kj) and 12g fat per serving (3 cups), but is still a better choice than microwave popcorn.
• Microwaveable popcorn is designed to be cooked along with its various flavouring agents. One of these common artificial-butter flavourants, diacetyl, has been implicated in causing respiratory ailments.
• Many microwave popcorns contain partially hydrogenated vegetable fats or trans-fatty acids. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and suffering a stroke. It’s also associated with a higher risk of developing type 2 diabetes.

IN A NUTSHELL
The Good: Air-popped popcorn – it’s fat-free, high in fibre, a source of vitamins and low in sodium.
The Bad: Popcorn popped in lots of oil with added flavourings/seasonings – it can be high in fat and in sodium.
The Ugly: Microwave popcorn containing the partially hydrogenated vegetable oil – it contains undesirable trans fatty acids!

POPCORN SUGGESTIONS
• Top soup or salad servings with popped popcorn.
• Season plain popcorn with garlic powder or seasoning salt – but avoid this if you have high blood pressure.
• Season the popping oil with spices to create a lightly flavoured savoury treat.
• Create easy to prepare and tasty popcorn dessert bars (and tint the liquid mixture for different holidays, such as red for Valentines Day, green for St. Patrick’s Day).
• Combine popcorn with dried fruit and nuts to create your own custom snack mix.
• Offer popcorn as a pre-game or training snack for athletes.
• Make different portion sizes in re-sealable, airtight bags.

Remember–popcorn is a favourite with students throughout the year!

A GREAT SNACK FOR ATHLETES
Popcorn Trail Mix
Yield: 5 cups
Ingredients:
• 1 cup raisins
• 2/3 cup diced, dried fruit (apricots, apples, etc.)
• 3 cups air-popped popcorn
Directions
1. Set freshly popped popcorn in large bowl.
2. Add diced fruit and raisins.
3. Toss popcorn and fruit until combined thoroughly.

It all began in December 2009. I met Roy Heine online and we began chatting. He told me he belonged to Charlo Athletic Club in Port Elizabeth and had run 76 marathons in total. He started nine Comrades, finished three, and had also run 12 Two Oceans Marathons.

In 2005 Roy had a heart attack; he was never going to go back to run Comrades, but then we met each other. I told Roy that one of the very few regrets I have in my life is that I never got to run Comrades, something I had never doubted I would do, until I broke my neck…

THE END OF LIFE AS I KNEW IT
I can already hear you ask: What happened to you? So let’s first take a step back. On 13 April 1998, on Easter Monday, I was in a car accident when we were driving home from a family holiday in the Eastern Cape. Just a couple of days before I remember feeling blissfully happy as I lay on the beach watching my son, Chad, play in the sea-sand and water for the first time in his life. I was content, believing foolishly that I was in control. Just days later our seemingly perfect lives were shattered.

It was a long drive and we purposefully stuck to the ‘back routes’, as the Easter weekend is notorious for a high incidence of car accidents. With a 10-month-old baby and our dog in the car, we wanted the trip to go as quickly and smoothly as possible. With just over two hours to go, we were approaching Standerton. Chad became distressed – he had a dirty nappy and wanted to be free of his baby-safe car chair. We decided to push through to Standerton, where Chad and Rocky (the dog) could both receive the attention they needed.

After a while I could no longer take Chad’s heart-wrenching sobs, so I climbed into the back, picked him up and he instantly stopped crying. I lay him down gently on the seat right next to Rocky to change his nappy. Seconds later, my husband yelled at me to grab hold of Chad. The car in front of us slammed on brakes and came to a sudden halt. I remember seeing a blue car in front of us with a cloud of dust or smoke surrounding it. Instinctively I turned back to grab hold of Chad. He had flipped over on his tummy and was crawling away. I made a desperate attempt to grab hold of his foot, but he was too fast. I lost my balance as my husband lost control of the car. Our Land Rover overturned and landed on its roof, and in the process I hit my head.

I never lost consciousness. I was aware of everything going on around me. I don’t remember feeling any pain, but I could not move. I watched as my arm fell limply from above my head into my lap. I realised immediately that I had broken my neck. I just knew. I heard Chad crying. I couldn’t turn my head to find him. Shouting, my husband asked if I was alright. I told him that I had broken my neck. Miraculously, nobody else was hurt. Even Rocky was still wagging his tail.

The doctor at the hospital tried to sound cheerful, but I could see the sadness in his eyes. Somehow I just knew that he too feared the worst. I was transferred to the Eugene Marais Hospital in Pretoria, where they did an emergency operation, fusing my fourth and fifth cervical vertebrae, using bone extracted from my hip. Shortly after, I looked up into the face of the man I loved – the father of my child – as he told me gently that I would always be paralysed. The tears rolled down both our cheeks. I lay there, unable to move, unable to speak and unable to breathe on my own. I had never felt so scared in all my life. That was the end of life as I knew it.

ADAPTING TO A NEW LIFE
I was always an active woman who loved sport and outdoor activities, and I was a proud member of the Nelspruit Marathon club. I absolutely loved running. I had run my last race when I was about five months pregnant with Chad. I had started running time trials again after he was born, and my goal was to run Comrades soon after that. But then tragedy struck.

After the accident my husband and I grew apart and sadly eventually got divorced. Over the years I have learned that you do not need to walk to be able to soar in life. I’m very proud that I live on my own in my own home. With the help, generosity and support of my family, friends and the Nelspruit community, I am privileged enough to employ care assistants to take care of all my physical needs. Although they are available 24/7, I remain firmly in control of my home and responsible for my own wellbeing.

THE START OF A LIFELONG BOND
OK, back to how I got to ‘run’ the Comrades Marathon. When I mentioned to my online friend Roy that I would have loved to run the Comrades, he immediately replied and said that he would run the next Comrades for me. I was deeply touched that a complete stranger would offer to do something like that for me. I was flattered, but also somewhat amused. I doubted his commitment and I was suspicious of his intentions.

Roy and I continued to e-mail one another and we spoke on the phone occasionally. It quickly became clear to me that he was a real gentleman with a heart of gold. I liked him, but I remained guarded. He indicated that he wanted to meet me in person. I was amazed, but put him off. I reasoned in my mind, what if he is some weirdo? What if I didn’t like him? What if I did like him? What is the point of meeting him? He lives in Port Elizabeth, I live in Nelspruit. Miles apart. What if…?

Our interactions continued, and we poured our hearts out to one another in long e-mails. We could relate to each other in many ways, as we have both had physical and emotional setbacks in our lives. He had had a heart attack and was recently divorced. He needed somebody to talk to and I was able to listen. Our friendship blossomed.

HIS TRAINING BECAME OUR TRAINING
He would give me almost daily reports on our training. It all seemed a bit surreal. A part of me really didn’t want to hear how well – or badly – his training was going. I was silently resentful. I would give anything to feel that ache in my limbs. But somehow, Roy already knew that. And that is exactly what kept him going.

I was angry. Did this man honestly think that it would make it easier for me to accept that I am paralysed from the neck down if he ran the Comrades Marathon for me? I should have been running my own bloody race! I was dubious. Who in their right bloody mind is going to run 90km for somebody else – a woman he had never even met face-to-face, and then simply hand over the medal? Another part of me was joyful and excited that I had the ability to inspire a man in his fifties to attempt the Comrades!

Somewhere along the line, Roy decided that he was going to do the Ironman as well. Typical, I thought! Now he’s on his own bloody mission. There is no way in hell he is going to do two such epic events, one after the other, unless he is a superhuman machine. So there goes my Comrades! I paid even less attention to his ramblings on about his running, cycling and swimming, but I never ever admitted this to Roy. I just encouraged him and kept my feelings to myself. He completed the Ironman. I was so very proud of him. But I remained fearful of disappointment.

OUR COMRADES
In the days leading up to Comrades 2010, I allowed myself to become excited for the first time. The night before the big day I had butterflies in my tummy. What if he did not make it? What if I had put too much pressure on him? What if he got injured? What if he had another heart attack? I realised then that I cared about this man. We had become close and special friends. No stupid bloody medal can ever replace that.

I was awake long before the race began – eyes, ears, heart, mind and spirit glued to the television set. The Chariots of Fire playing in the background and the sound of the cock crowing overwhelmed me with a flood of tears and a wave of intense but mixed emotions as thousands of runners set off. Oh God, why can’t I be there? Why can’t I run? Why…? I lay there sobbing for at least an hour. My ears were wet, my cheeks itchy and my pillow cold with tears.

I spent the day in my recliner in front of the TV with my laptop. Our race number was 32034. I was tracking our progress on the net. I had to stop myself from texting Roy too often. I didn’t want to distract him, but I wanted, desperately, to motivate him. I was sending out tweets on Twitter, enjoying the fun and interaction with my supporters. I watched as thousands of runners crossed my TV screen all day long – eagerly waiting to see Roy running for us.

As I watched some of the runners with their grimaces of physical pain and mental exhaustion and others with their tears of joy at their wonderful achievement, I was on my own rollercoaster of emotion. I marvelled at the optimism, courage, determination and ability of the human spirit to rise above physical and psychological challenges.

THE MARATHON OF LIFE
As the day progressed, and with each step the runners took, I became more introspective and realised that my life is a model of a marathon. A marathon requires all your mental and physical resources in order to complete. I’ve had to overcome several obstacles in my life and reach beyond my limits using a strong, positive mental attitude.

The Comrades Marathon is a compressed, intense and gruelling form of life you experience within the confines of 12 hours. But, these lessons can be carried through into your everyday life within the margins of (hopefully) 80 years, or more. Running – like life – gives you setbacks. It messes with you physically and psychologically – and then you go on.

WE DID IT!
The joy of seeing Roy running into the stadium with a huge poster of me saying, For My Friend… Tracy Todd will stay with me forever. I was so proud of him. I completed the Comrades through Roy and he became known as my ‘Comrades Legs.’ A month later Roy delivered my medal in person.

Roy Heine believed in himself, even though I didn’t. He taught me that the most powerful people in the world are the ones who believe in themselves. Roy’s dedication reminded me to continue believing in myself. I, too, can have the power to make a difference to this world.

Somehow, from somewhere, I have also managed to get the encouragement, motivation and inspiration to go on, which gives me the strength for the toughest marathon of all – the marathon of life. Thank you, Roy Heine, for being my friend. You are a great inspiration to me.

After running both the Two Oceans Ultra and the Comrades Marathon for the first time last year, Marcel Joubert, Cape Town-based CEO of The Platinum Group, was a bit disappointed when it was all over. That’s when he decided 2011 was the year to go big! He not only added one or two extra goals to his To Do List, he added 11 more! And if all goes well, come 29 May Marcel would have ticked off the following events:

23 January Ironman 70.3
17-19 February Dusi Canoe Marathon
20 February Peninsula Marathon (3:24)
4-6 March Grape Escape (3 Day Mountain Bike Event)
13 March Argus Cycle Tour (3:04)
19-21 March The Oyster Catcher Trail Run
27 March – 3 April Cape Epic
10 April Ironman
17 April London Marathon
18 April Boston Marathon
23 April Two Oceans Marathon (sub-5:00)
2 May 4 Hills for Lindsay 60km
6-8 May AfricanX (3 Day Trail Run)
19-21 May Sani2C (3 Day Mountain Bike Event)
29 May Comrades Marathon (sub-9:00)

HOW IT ALL STARTED

If Marcel isn’t striding along the base of Table Mountain to a glorious sunset he can be found scaling Llandudno Ravine with his loyal Staffie Rocco or bounding over Chapman’s Peak. That’s if he’s not toughing it out in punishing mountain bike events or paddling in the sweltering Dusi valley. This wasn’t always the case though. After a very active youth, spent sky-diving, hang-gliding, scuba-diving, canoeing, surfing, motor-cycling and playing squash at a provincial level, a back injury saw Marcel sidelined in his early thirties. “I’d always been super lean when I was younger, so I grew up thinking I was relatively immune against weight-gain, but I slipped into a sedentary lifestyle where I was working too hard, eating and drinking way too much and was soon a solid match for Os du Randt!” he laughs.

So on New Year’s Day 2006, Marcel decided enough was enough. “I spoke to my friends, family and my life partner, Moira O’Reilly, and embarked on a complete holistic lifestyle overhaul. Along with a host of other changes, I entered the Two Oceans Half Marathon and I really got into my running, which was surprising because I had never enjoyed it before.” He remembers how the bug really bit when he had an encounter with his ‘nirvana’, trail running at the first Trail Series at Silvermine in Cape Town in 2008. “We had so much fun we thought we had died and gone to heaven! It was a moment of complete, spontaneous euphoria.”

It wasn’t all plain sailing though. As an inexperienced runner, Marcel initially suffered every running injury you can imagine but he persevered and slowly became stronger and more injury resistant. Then in 2008 he suffered a major blow when he tore his knee cartilage. “The injury took me completely out of running for 15 months and I really climbed the walls during that period.” But he turned the negative into the positive and quickly re-channelled his energy into cycling despite his initial reluctance to the sport.

BRING ON THE CHALLENGES 

After knee surgery at the end of 2009 and months of rehabilitation, Marcel’s injured knee eventually recovered sufficiently to start running again at the end of January 2010, when he decided to take on his maiden Two Oceans and Comrades. Four months later he had completed the Peninsula Marathon, Two Oceans and Comrades in 9:27. When he crossed the Comrades’ finish line he wasn’t at all relieved that he was finished, but sad that such an exhilarating journey was over. Cue the next challenge.

“I’ve always been a hardy challenger type, motivated by challenges and if you tell me something can’t be done, I want to do it. I’ve stacked the calendar full this year; I’d like to see whether I can do it. It’s a deeply personal thing. I’m not looking for any external validation but I suppose it can be inspiring.”

Often a complete novice at some of the challenges he has taken on, Marcel is unperturbed by the unknown that lies ahead. When he did Sani2C for the first time last year, he had only been on a mountain bike a few times prior to the event but he loved every minute of it. It was the same story with last month’s Dusi as a handful of canoe sessions had to suffice, but again Marcel thrived. He completed the Dusi with friends Bruce Fordyce and Oscar Chalupsky and says if he had known how much fun the Dusi is he would have done it every year for the last twenty!

To make his undertaking even more daunting Marcel had to enlist a professional coach to improve his swimming as he had never learned to exhale under water because he suffered from a range of respiratory diseases as a child. He also had to overhaul his sleeping patterns as he is a night owl but could only find time to train in the mornings at 4am. But as always Marcel simply pushed through and he finished the swimming leg of Ironman 70.3 halfway up the field and is now confident to take on full Ironman.

A REWARDING EXPERIENCE

While most of us would probably think we deserve an award after taking on such a mammoth undertaking, Marcel doesn’t agree. “Bar the odd killer interval session, I love every training session so much that each one is a complete reward in itself. As tough as some of the events have been, I’ve loved every minute of them too. I don’t care about the elements. I’m out in nature and find it exhilarating! Obviously, I’ll have a bit of a rest after Comrades, which is my last big challenge in the first half of this year”

But Marcel won’t be sitting still for too long after that… In the second half of the year he’ll be tackling the Hout Bay Trail Challenge, The Puffer, The Otter Trail Run, SkyRun, Table Mountain Challenge, The Swazi Frontier, Xterra World Championships in Maui, New York Marathon, Wines2Whales, 94.7, Amashova and a few others.

“I feel incredibly blessed to be experiencing such a rich, vibrant, diverse tapestry of unbelievable experiences. It’s one big magic carpet ride!”

When you ask most runners their PBs, they can usually rattle them off without even blinking twice, and those who might have forgotten theirs can usually quickly refer back to logbooks they have kept over the years. But when it comes to training runs, not many runners can tell you exactly how far they ran or how they felt on each day of the week, month and year – for 25 years! Andre Berrange can. Ask him any date and he can tell you how far he ran, how long it took him, which route he chose, what the weather was like and how he felt on that day.

Paging through his three large scrapbooks is like paging through a special part of his life. Running is obviously one of his great passions and he has chosen to diligently record each run in a neat handwriting every day. In the early days of his running, he even pasted race numbers, pictures and other mementoes in the books, but as the years have gone by this has faded. His recording of his runs has certainly not faded!

VARSITY BLUES
Andre started running at university, where he studied architecture. “I started running as a means of countering stress in my final year exams. I was quite a diligent student and when I did not perform well at exams, I would actually go out on the road and punish myself with a hard run,” says Andre.

He kept running after varsity, but nothing serious – until June 1986. Andre was at the Bedfordview Country Club with a bunch of mates watching Comrades on TV. “That day everything changed and I decided I wanted to run Comrades. I started running three weeks later, training for my first Comrades in 1987.” That same day Andre started recording his training runs. His early recordings included remarks such as: ‘Tired, weak, frustrating, injury, tough course, slow…” But as time progressed the entries made way for remarks such as: ‘Good run, easy, incredible, excellent…’ He joined Germiston Callies Athletic Club in 1987 and today he is still a proud member, and the current chairman.

RUNNING JOURNEY
His first 15km was in Kempton Park, his first half marathon in Vanderbiljpark, and his first marathon in Benoni in 1987. “I finished in 3:43,” he says. Little did Andre know that was just the first many marathons – another 99 have followed that one into his logbooks!

In 1987 came his first Comrades, which he finished within five minutes of the 11-hour final gun. He also finished the next two very close to cut-off time. “Initially, I was hopeless at ultra distances, but I was so passionate about Comrades that I just did not want to give up. I must admit, after my first three Comrades Marathons, I thought maybe I should give up and not even bother.”

THEN SOMETHING CLICKED
Andre’s growing running and racing experience started leading to better Comrades times and he started finishing well within 10 hours. “My best time is 9:07. In those days the Bill Rowan medal was not around yet, so there wasn’t any real motivation to go under nine.”

He ran five Comrades Marathons in a row before taking a break, and ran the Big C intermittently the next few years. He attempted his green number run in 1999, but unfortunately it was not to be: A month before Comrades he picked up Hepatitis B, which only manifested as he was about to run the race. “I was so sick and had to bail.”

In 2002 Andre was back to claim his green number. “After that I stopped running Comrades, and I have to be honest, I don’t really have a desire to go back for more.” This has not kept him from being on the side of the road between Pietermaritzburg and Durban every year. “I am there every year to support and second my club mates.”

These days, Andre prefers to run the Two Oceans ultra, of which he has done 12, and he will be back in Cape Town in April to tackle his 13th voyage. “I love Two Oceans. Just when you start to suffer it stops and you can still party that night. I will try to do 20 and beyond if I am healthy enough.”

THE MAGICAL 100
One thing that will always stand out in his running career is his 100th marathon. He knew exactly that it was fast approaching and initially planned to run it at the New York City Marathon, or before his 50th birthday. Unfortunately things did not work out in such a way and he finished his 100th marathon at the recent Deloitte Pretoria Marathon.

“It was a great feeling! These days I still like to run a standard marathon in under four hours. I will always be running – it is part of my lifestyle. Running has kept me going through tough times at work and in my personal life. I love being part of it all.”

Andre is a proud member of Germiston Callies Athletic Club, the only club in the country that can boast having five Comrades Marathon winners in its club colours. Wally Hayward, Jackie Meckler, Mercer Davies, George Claassen and Alan Robb were all members of Callies when they won Comrades.

Therefore, the club hosts a race called the Callies Comrades Legends 32km & 15km each year. The first three races were run in honour of Wally, Jackie and Alan, while this year’s fourth race in the series, commemorating Mercer Davies, will be held on 10 April at the Germiston Stadium. Mercer won the Comrades in 1957 and won a total of five gold medals. For more info, contact 011 825 7701.