Category: Features

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.

The Goretex Trans-Alpine Run is an eight-day stage race that covers 260km, starting in Germany, crossing through Austria and ending in Italy. It is considered one of the pinnacle events on the global mountain running calendar. Runners enter in pairs and must remain together throughout each stage, and the 2010 edition of the race featured a South African team for the first time. Ryan Sandes and Linda Doke did fantastically to claim third position in the mixed pairs category – although Linda reckons Ryan would have done better if she didn’t hold him back…

“We were well matched in terms of our hopes and goals for this race, and the same goes for temperament. But when it comes to running capability, no one matches Ryan. However, it was his patience, his tolerance and his constant unselfish approach to us as a team that impressed me most,” says Linda. “Never once in the eight days did Ryan show any sign of frustration when I wasn’t able to maintain his pace or push harder. Instead, he gave me constant encouragement to keep me going – and threw me the tow-rope when I really needed a bit of help. It was a privilege to run with him.”

HITTING THE ROAD
Linda is 41 and lives in Hout Bay, Cape Town, with her husband and fellow runner Craig Rowlands. She grew up in Zimbabwe, then came to South Africa for schooling and went on to complete a degree in journalism from Rhodes University. After working on various magazines, she has been working freelance since 2000. Having always done a lot of sport when growing up, Linda says she only got into running at the age of 24.

“I’d just got back from overseas, and let’s just say I’d eaten too many pork pies, so needed to do something radical. My boyfriend was a runner, and he got me into it. Hell, it was hard, but I went from 5km to 12km, and was told that if I can do 12, I can do 21.” A first marathon followed a few months later, then came Two Oceans the following year, and then Comrades a year after that. “I’ve done 15 consecutive Oceans, but last year I realised I’m just no longer enjoying it, so this year I will be a supporter – but I’ll probably be back after that.”

“I must confess, I was a roadie for 10 years, but I saw the light in 2004 when I moved to Cape Town and found trail running. I never thought I could love anything more than road running, but now I find it hard to understand why I loved it so much.” She does admit to still having a few road goals, though. “My marathon PB is 3:16, so I would love to do a sub-3:00.”

She also wants to run her 10th Comrades. “2009 was going to be my 10th, and my training was going well until I fell ill due to a bug which I think I picked up in India while running the Himalayan 100-miler the year before. I couldn’t run 3km without a stop in the bushes, and had to undergo a colonoscopy, then take antibiotics that nuked the parasite! I entered Comrades again in 2010, but then Ryan called about the Trans-Alps, and this year I’ve got the Namib Challenge and won’t be recovered in time. My best Comrades time so far was 8:07, and I wasn’t even properly trained, so I would like my 10th to be a silver.”

THE TUFFER PUFFER
Having taken up trail running in 2004, Linda lined up for the Puffer, an 80km trail run from Cape Point to the Cape Town Waterfront, running along the spine of the Peninsula mountains. “I was still quite new to trail running and my time was pretty shocking, something like 11 hours. Then I got involved in Ironman for a few years, and it was actually the knowledge that I could do Ironman, and the Comrades, that convinced me I could do longer distances, so I thought, let’s try the Tougher Puffer.” So in 2006 she lined up for the back-to-back double running of the Puffer route, starting the day before the main race, and she not only won the women’s race and equalled the women’s record, but she finished second overall.

“I absolutely loved it. I get energised running at night, but that’s also the hardest time, when energy reserves are low and your fuel tank is confused. Running constantly for 24 hours-plus really confuses your body. It’s hard to get your eating right. Inevitably, in the early hours of the morning, when trying to shove Gu’s in, your body just doesn’t want to know about it.”

Having equalled the record, to the minute – since the organisers apparently don’t worry about seconds – Linda decided to give it another go in 2007, and took 25 minutes off the record. “I swore to myself that I wouldn’t have to do it again if I beat the record, because it was so much harder that second time. My dad passed away very unexpectedly two weeks before the race, so I almost didn’t run.”

Linda’s Tuffer Puffer record has since been broken, so she says she is tempted to run it again, but it’s not high on her priority list. “Don’t tell my hubby, though,” she jokes. “Actually, I’m lucky not only to have a wonderful husband, but a running husband as well. He is so supportive of my training, dropping me off and picking me up for training runs, but still helps me keep my priorities focused, by showing me there’s more to life than running.”

MORE TRAIL SUCCESS
With the Tuffer Puffer behind her, Linda went on to run two Cape Odysseys in 2007 and 2008, both times being part of the winning women’s pairing, and finished sixth in the Mont Blanc Trail Marathon in France in 2008. She has also run six Hout Bay Trail Challenges, winning the women’s race in 2009, the same year that she won the Triple Trouble Trail Race (in a record time) and the Puffer, finished second woman in the Sky Run, and most remarkably, finished first overall in the Midnight Hell Run 50km, in an overall record time! Building on that success, she won the Midnight Hell Run 80km in 2010, again finishing first overall, and setting a new women’s record, then was part of the winning women’s pair in the AfricanX stage race, and took second place again in the Sky Run, to go with her Trans-Alpine success alongside Ryan.

“I just love South Africa’s trail races, and our calendar is becoming more and more packed, spanning the whole year – it’s no longer just built around the traditional road calendar. In fact, there are too many great races to choose from now, which is why I’ve never done the Bat Run, because it always clashes with the Midnight Hell Run, or the Three Peaks Challenge, which is too close to the Sky Run.”

DESERT SAND AND HEAT
At the time of writing, Linda was preparing for the Namib Desert Challenge, a five-day 220km self-sufficient race in the Namib Desert, starting on 27 March. Distances each day are between 40 and 50km, run in temperatures in the mid-40s, which is something Linda has never experienced before. “This will be my first race in real heat. Also, I’ve never done a self-sufficiency race before, so I’ve been training with a pack stuffed with towels, bottles of water and a 2kg beanbag weight, and I’ve been chafing like mad, but that’s good, because I’ve learnt what I need to protect.”

“This will undoubtedly be the hardest feat I’ve ever taken on, so I want to make the slog worthwhile. Therefore, I’ve chosen to run in support of a cause that’s close to my heart. Solomon’s Haven is an emergency shelter in Mitchell’s Plain, Cape Town, which is home to children who have been abused, neglected or abandoned by their families. So here’s the deal: I’ll do the sweaty work and slog across the desert, and people click on the DONATE NOW link at the top of my backabuddy.co.za page! Solomon’s Haven needs all the help you and I can give it.”

ON THE HORISON
After the Namib race, Linda will be looking for more trails to explore. For starters, just before our interview, she received word that her first ever entry for the Otter Trail Marathon had been accepted. She also said she wants to give the Sky Run another try. “I’ve finished second twice, so I really want to win it. Of course, I would never turn down an offer to run overseas, but there’s no reason to look elsewhere, because we have such fantastic races here.”

SUPPORT LINDA’S DESERT RUN
You can make a much-needed donation towards Solomon’s Haven at www.backabuddy.co.za/champion/project/backabuddynamiblinda .

Most runners know that no matter how fit you are, running a marathon is hard work. You not only have to deal with aching muscles at some point during the race, but you also sometimes have to put up with blistering sun, wind or rain, and chafing in uncomfortable spots! In fact, running any distance is usually hard work.

Now imagine donning a 15kg rhino suit and strapping it to your body. The only thing sticking out is part of your face, your body can’t move freely, and you can’t turn your head, go to the loo, or grab your own energy gels or drinks at watering points. Even worse, imagine running 42.2km like that – not an easy task for anyone, but Chris Piears, a member of Breakthru Striders in Midrand, has never been scared of a challenge… especially if it involves animals and conservation.

SAVE THE RHINO
Chris is one of 50 international participants who has been selected to run the Virgin London Marathon – the largest fundraising marathon in the world – on 17 April to raise funds for Save the Rhino International (www.savetherhino.org). Out of the 50 nature-loving runners, Chris will be one of 20 running in rhino suits. His aim is to make members of the public aware of rhino poaching, especially in South Africa. Therefore, he has not only targeted running the London Marathon, but has already completed several local races in the rhino suit.

His fundraising target is to raise R50 000 over the next five months, and the organisations that will benefit include Save the Rhino International (KwaZulu-Natal), Hokoyo Wildlife Trust (Botswana), and certain translocation projects of SANPARKS.

CHRIS THE CONSERVATIONIST
Chris has been involved with conservation for over 20 years. His first involvement was when he joined the Honorary Ranger Corps of South African Parks. This saw him involved in the capture and relocation of white rhino’s to various game parks in Southern Africa as well as Australia and USA, the elephant Contraception project, the translocation of the first elephants to Pilansberg National Park as well as the capture and relocation of the first group of elephants back into Mozambique, to name but a few!

“I have always loved animals and been interested in conservation. Every available holiday my family and I were in the Kruger National Park, and it must have rubbed off on my youngest son, because he is currently studying to become a vet. But my real involvement came years ago after a visit to the Kruger National Park, where I saw a group of drunk individuals throwing stones from a car to make a group of lions get up so they could take better pictures.”

Chris felt helpless and wrote to the SA National Parks Board asking how he could become involved. And so began his love affair with conservation – and fundraising. Over the past 20 years, he has raised around R2million for various conservation projects.

CHRIS THE RUNNER
Other than conservation, Chris is also passionate about all things running. He has successfully completed 13 Comrades Marathons as well as several other ultra-distance events. His love for running started while seconding a friend at Comrades. “Every year I would say to my wife, one day I am going to run the Comrades. She eventually got the hell in with me and said, ‘If you are going to run this bloody race, go and buy yourself a pair of shoes.’” And that is exactly what Chris did. Armed with a brand new pair of Saucony’s, he went home and ran 1km to the shop and 1km back. “Back home I said to my wife I might have bitten off more than I could handle. And that was only 2km. Look at me today!”

Last year Chris decided to take things a step further… and become South Africa’s running rhino! “A group of my running friends decided to run the London Marathon. I knew it was a major fundraising event and started searching their website before coming across the rhino fundraising initiative. Rhino’s and elephants have always been close to my heart, so I sent my CV and applied for one of the 50 ‘rhino’ slots. That same evening I was accepted! Then my son and friends persuaded me to run the race in one of the organisation’s 20 available rhino suits. A friend offered to sponsor my air ticket and Rolec Grindrod offered to get the suit from London to South Africa. I was on my way to London!”

RUNNING AS A RHINO
Running in a rhino suit certainly does have its challenges, says Chris. The suit arrived in a big crate and had to be unpacked to barely fit into his car. “When I first put it on, I thought how am I ever going to run in this? I tried to run around the garden, with the dog going ballistic. It was extremely hot and the head was bouncing around all over the place.”

His first training run in the suit was with his running buddies in Midrand. “I saw two taxis hit the pavement while staring at me! I even saw a pedestrian running into the bushes!” Chris and his son then made some adjustments to the suit to make it more comfortable before his first road race at the George Claasen Half Marathon in Pretoria. He has since run the Johnson Crane Half Marathon, the Spring Striders 32km, the Pick n Pay Half Marathon and a couple of other races in the suit. “I run about 8min/km with the Rhino suit. 15kg of extra weight is a lot when running! Most runners want to know why I am doing it. Most say I am crazy, but they also say they take their hats off to me.”

Every race has been part of a learning curve for Chris. For starters, he had to make a plan as to where to store his energy gels, so he pinned a plastic bag to his chest to store his goodies. And on one of his first runs he also realised he should run in pants with a drawstring, as the elasticised version kept falling off! Chris also needs to pace himself correctly, as he can’t wear a watch around his rhino ‘arm’, and he says he doesn’t want to pin the watch to the rhino head, “otherwise I will have this big thing staring at me all the time,” says Chris. One of the most difficult things wearing the suit is that he can’t hear, can’t turn around and has limited ‘tunnel’ vision.

He says many runners approach him asking how they can help, and he usually refers them to his website, where one can make a donation. Chris needed to collect a minimum of R14 000 to run as a rhino at the London Marathon, which he has done, but more funds are needed for the plight of the rhino’s. “If each runner only donates R1, I could raise at least R20 000,” says Chris. Fundraising is not his only objective, however; he also tries to educate people and has been asked to give several talks on conservation at schools and organisations.

Chris has had many fun moments in the suit. “A lot of people run up to me and say they want to stroke my horn and at the start of the Dischem Half Marathon, I ran past a runner who got such a fright she shouted and ran away from me! It’s all good fun; the only thing that upsets me is when people shake my horn, because that throws me off balance.”

LONDON HERE I COME!
Chris will be making the most of his time when jetting off to London. He will be running the Paris Marathon (without his rhino suit) a week before the London Marathon, where he is hoping to finish within six hours. He is also looking forward to meeting the other ‘rhino’s’ in the fundraising group, and is also planning to give some talks on conservation while in the UK.

He will be back in South Africa on Good Friday and plans to then concentrate on final preparations for Comrades. “I won’t run Comrades in the rhino suit unless I can find two other idiots that will run it in a team with me,” chuckles Chris.

Even though he plans to hang up his rhino suit after the London Marathon, Chris plans to continue his fundraising efforts. “If you are a South African and you don’t know about the plight of the rhino’s, then you are living in a different world. I would move this earth for conservation, and if given the opportunity to run the London Marathon in a rhino suit again next year, I would do it without even thinking.”

Chris is very grateful to his sponsors, Breakthru Sports Performance, Garmin, R?hlig-Grindrod, Flight Centre and Recal Services. If you would like to make a donation to the Save the Rhino fund, go to www.savetherhinofund.org.

RHINO COUNTRY
South Africa is home to approximately 21 000 rhino’s – more than any other country in the world. Black rhino’s are listed as critically endangered with only about 4 200 remaining, according to the International Union for Conservation of Nature (IUCN). Approximately 1 670 black rhino’s were believed to be living in South Africa in 2009. The country’s other resident species, white rhino’s, are classified as near threatened on the IUCN’s Red List of Threatened Species.

The current wave of poaching is being carried out by sophisticated criminal networks using helicopters, night-vision equipment, veterinary tranquilisers and silencers to kill rhino’s at night while attempting to avoid law enforcement patrols. The recent killing spree is largely due to heightened demand for rhino horn, which has long been prized as an ingredient in traditional Asian medicine. It has been claimed recently that rhino horn possesses cancer-curing properties, despite there being no medical evidence to support the assertion.

Adinda stunned the running world at Two Oceans last year when she finished just behind the Russian Nurgalieva twins, crossing the line in a PB 3:49 to claim third position and first South African home. In the process, she smashed more than 10 minutes off her previous best time. Even more amazingly, she finished only eight minutes behind the formidable twins, who have dominated the women’s races at Oceans and Comrades for years.

For Adinda, the outcome was especially enjoyable because no-one expected her to do so well. “I wasn’t even at the pre-race press conference. I had a quad muscle tear a few weeks before the race, so I didn’t know how it would hold up, but after 10km it felt fine. I had a relaxed run and even met friends along the road. I remember feeling strong going up Chappies and realising I was the fifth woman. I had decided beforehand I wanted to go for third position and started to make my move going down Chappies. As I ran into Constantia I could see the fourth girl about 100m ahead of me, and I caught her just before the top of the climb. I raced hard in the last 12km because I didn’t know where the third girl was, but I caught her about 5km from the end. From there, I just had to stick it out. I remember coming on to the field, I couldn’t believe I was third! It was amazing how everything just went according to plan, in spite of the quad injury.”

After performing so well at Two Oceans, she had high hopes for Comrades 2010, but things didn’t quite go to plan. She picked up the flu before the race and recovered just in time to line up, but struggled all through the race. “I can’t tell you what it feels like to see the sign that says there are still 80km to go and already be feeling tired and sore. I have never prayed so hard in my life. The doctor told me afterwards it was probably the flu that caused my problems. I was very disappointed.” She still managed to cross the finish line eighth in 6:51, but it was way slower than her ‘down’ run PB of 6:38, set in 2007.

A LOVE FOR ALL THINGS SPORTY
Adinda’s love for running and sport started at a young age. During primary school in Newcastle she discovered cross-country and loved it. Though she fell and finished stone last in her first 1200m race, the seven-year-old Adinda picked herself up and couldn’t wait for the next race. “I tried everything: running, hurdles, high jump, even shot put. I was never any good at shot put, but I kept going back, because it was so much fun.” After school she studied Biokinetics at Potchefstroom and didn’t pay too much attention to running. She only ran socially and played some hockey, but says she focussed more on her studies and the social life that goes hand-in-hand with sharing a house with seven friends!

Then came 2000 and her first Comrades. “A friend persuaded me to enter Comrades. I only started training at the end of January and had no idea what I was getting myself into!” When she lined up for her first ultra she had only ever run two marathons, one to qualify and another as part of her training. “I did no quality training such as hills or strength work. I remember reaching the bottom of Inchanga and looking up to see the people running in the mist at the top of the hill. It looked so high it seemed as though they were in heaven, and I had to stop to gather enough strength to take on that hill. Hopefully, when I get to that stage this year, it won’t be as intimidating!” Nevertheless, she still reached her goal on the day and earned her first Bill Rowan medal.

Three years later, in 2003, she took on her second Comrades and finished in 8:03. Then in 2005 she was back, this time improving her time with almost an hour (7:08) to win her first silver. Since then Adinda has soared, winning two gold medals in 2007 (ninth position) and 2010 (eighth). Her progression at Two Oceans has been just as impressive with a bronze, a Sainsbury and two golds since 2005.

A BIG YEAR
Adinda decided to give Oceans a miss this year to focus solely on Comrades. She is taking her training and preparation so seriously that she will be leaving the joint medical practice where she works about four weeks before the race to make sure she doesn’t pick up any bugs from the patients.

Still, she remains humble about her goals for Comrades. “The only thing you can really hope for is that your preparation goes well and that you get to the start of the race without any injuries. I want to finish the race and say that I enjoyed it. Last year was an awful race, I hated every moment, so I decided I have to go back this year to at least be able to say I enjoyed my race. Of course, improving my placing at Comrades will be wonderful, but all I really want to do is improve my time. I will be ecstatic if I can improve my PB, even if my placing is lower.”

RUSSIAN DOMINATION
Though she has a lot of respect for the twins, Adinda says it is possible to compete with them. “I don’t think it is impossible for a South African to beat the Russians, but I think the fact that they run full-time and don’t have to work helps them a lot. They have so much more time to train and recover. I won’t go out and race them from the start, though, because they put in faster and slower spurts. You have to run your own race against them.”

That’s one of the reasons why Adinda’s training this year has included more track sessions, so she can improve her speed. Her usual weekly training includes two track sessions, two long runs, one hill session and two gym sessions, averaging about 130-150km a week. As Comrades approaches she will drop a track session and increase her mileage to approximately 180km a week for about six weeks.

Adinda doesn’t have a coach, as her training as a biokineticist allows her to work out her own training programmes, but she admits it isn’t ideal to train without a coach. “It’s sometimes difficult to train without the feedback you get from a coach. When you’re tired, you don’t always know if your body really needs some recovery time, or if your mind is just being lazy. I’ve learned to listen to my husband when he tells me to take it easy, because he is usually right when it comes to that.”

FINDING A BALANCE
Though it sounds nice to not have to work and to be able to train all day, Adinda says it’s important to keep a balance in life and not just focus on running in your life. “My husband might say running means too much to me, because if I can’t run I get depressed. To me, running is like the air I breathe. But I have realised you cannot allow running to rule your life, you have to have a balance. Running can’t become your god; that’s not why you’ve received the talent. It has happened to a lot of people and it has happened to me too; I’ve fallen into that trap about three times and I had to learn the hard way through injuries that I had to find a better balance.”

Adinda says that the best, fastest and strongest runners do motivate her, but this is not where she finds her main inspiration. What gets her out of bed and inspires her is thankfulness. “I know this is just a God-given talent and you have to use your talents and develop them. You can’t hide them, because you never know when you’re going to lose them. My mother-in-law had a stroke a couple of years ago and even though she now struggles to walk and can’t use her one arm any more, she is still so strong and grateful for what she has. That inspires me. Not always the best runners, but normal people like my mother-in-law, my husband and the back-of-the-pack runners on Comrades day. They run just as far as I do, but they’re out on the road, in the sun and on their feet for up to 12 hours. I don’t think I’d be able to do that!”

THE FUTURE
For the next year or two Adinda plans to keep on running and improving her running, but a family is also on the horizon. “My husband said he’ll stop running the day I beat him, so I’m training hard to beat him so he can look after the kids when I go running,” Adinda chuckles. “I’d also like to give something back to sport one day when I have a family and am more settled. I’d like to help others by coaching, writing training programmes and helping injured people. When you’re running competitively everything is about you, so I would like to give back at some stage.”

“I don’t think I’ll ever stop running. I might just run a little slower when I get to the point where I’ve achieved everything that I wanted to. It was always so much fun to run more towards the middle of the field, everyone is so friendly and having fun, so I’d love to go back and run there again.”

But for now, it’s all about Comrades on 29 May and improving that PB.

Adinda’s PB’s:
10km:   38:12
21.1km:  81:07
42.2km:  2:51
Two Oceans:  3:49:23
Comrades:  6:38:31

Losing excess fat shouldn’t mean compromising your running performance! In fact, it should mean the opposite, especially if done correctly. Losing just 1kg in fat can make a huge difference with your muscle-to-weight ratio, and therefore benefit your running time and lessen the impact on your knees dramatically!

STICK TO THE PLAN
Firstly, when it comes to planning your nutritional needs, you need to determine whether you are a casual or a serious athlete. For the purpose of this article, let’s use for an example a 62kg female athlete who is considered a casual runner, as she runs 10km three times a week plus a longer session on the weekend.
Secondly, you need to determine your average hours of training, i.e. your total hours run per week divided by seven days. In our example’s case, 1+1+1+4 = 7. Seven divided by seven days equals one hour per day, her average training time per day.

Thirdly we need to work out how many units of carbs, protein and fat you need per day. These amounts are calculated using your sex, height, age and activity levels. Let’s presume our example runner’s height is 1.58m and her daily activity at work is low (i.e. computer-based desk work.

Determining the amount of carbohydrate you need: About 50% of your energy should come from your carbs as it is the main fuel for the body, especially for active people. Without glycogen (the storage form of carbs in the liver and muscles) the human body cannot function. In fact the body only has enough storage to fuel your body for 30 minutes of exercise at high intensity exercise like sprinting. At lower intensities of exercise, like jogging or casual cycling, the body can provide energy for about two hours, but only if muscle glycogen tanks were filled to begin with.

Someone who weighs 62kg, trains an hour a day and wants to lose weight, will need 8 x 15g carb units per day. (Remember that one tennis ball fruit portion contains 15g carbs, too, thus we will be using at least three fruit portions of carb units per day.)

Determining the amount of protein you need per day: About 15% (but absolute maximum of 20%) of your total energy intake should come from protein. Protein is important for tissue synthesis, regulating of bodily functions (such as hormone function) and supplying energy when the diet is lacking in protein or fat. Contrary to popular belief, excess protein can be harmful to the body, as any addition protein not used by the body will either be used as energy (only if carbs and fat are unavailable) or converted and stored as fat. The by-products of excess protein breakdown needs to excreted via urine, which places unnecessary strain on the kidneys. Many athletes suffer with kidney damage from eating too much protein! Our female 62kg athlete will need four units of 7g protein units per day.

Determining the amount of fat you need per day: Fat intake should comprise about 25-30% of your daily intake, because it is essential for energy, insulation, hormonal function and supplying the essential fatty acids omega 3 and 6 fats, as well as phospholipids that make up cell membranes. Make sure that most of your fats you consume are monounsaturated fats (MUFA’S) e.g. oils from canola, olive, peanut and cashews, or nuts like peanuts, almonds, pecans and cashews. Peanut butter, olives and avocado are also good sources of MUFA’s. Our athlete will need about four fat servings containing 5g fat each per day.

PUTTING IT ALL TOGETHER
Now put it all together. The following meal plan is base on our 62kg female running on average 1 hour per day (or 1hr three times a week plus a longer run on the weekend), with a weight-loss goal of between 0.5 to 1kg per week. This plan will not only help her shed excess weight, but also keep her energy levels constant so she does not have to compromise her training!

Click here for an example of a weight loss eating plan.

Modern Athlete Expert
CHRISTINE PETERS
Dietician at Sunninghill Medical Centre, Johannesburg. Member of Morningside Country Club with eight years running experience, including three finishes in the Two Oceans Marathon.

Fran grew up next to an athletics track, with her Dad being a high jump coach. She ran her first competitive race at the age of four, against the under-6-group. This continued throughout her school and university years, with the 400m hurdles becoming her specialist event.

Sport was most definitely in Fran’s blood and she completed an undergrad, Honours, Masters and PHD in Biokinetics. This woman has practiced as a biokineticist, fitness instructor, fitness manager, operations manager, club general manager, wellness manager and is currently the Product Training Manager for Virgin Active South Africa. It is safe to say, she knows a thing or two about fitness!

Due to a serious back injury and a prognosis of ‘you will never run again,’ Fran took about five years off running. But once a runner, always a runner, and she then attempted road running, up to distances of 21.1km. She did this without any real training and soon discovered that it is very different from the track. But Fran soon fell in love with road running.

LIFE-CHANGING MOMENT
In January 2009 Fran joined a 12-week 10km programme, but about three weeks into the programme she was diagnosed with Non-Hodgkin’s lymphoma. It was a huge shock, but also a relief, because it explained why Fran was always tired, it explained all the aching muscles, and also why she never really improved in her running.

For Fran it was tough completing the 10km programme in between chemo treatment sessions, but this is the time when people carry you through, and that is what her running mates did. To the horror of her oncologist, Fran joined the 21.1km programme – maybe to the horror of the programme leaders as well! She battled through and did the Knysna Half Marathon. Then it was time to take a break and focus on getting better, which did go according to plan, at least for a while.

About six months ago the battle started again when Fran was diagnosed with a tumour in the lung, which later spread to the brain and liver. She is currently undergoing treatment for this, but amazingly, Fran is still running! She has since completed several half marathons and even two marathons!

A DREAM COME TRUE
Running the Virgin London Marathon would be a dream come true for Fran. However, the requirement for her entrance to the race – it is really hard to get an entry, unless you go through a charity organisation that has secured some guaranteed entries – is a R100 000 donation to the charity of her choice, MaAfrika Tikkun. Fran was invited by Virgin Unite, the non profit foundation of the Virgin Group, to run the Virgin London Marathon. However, the requirement for her entrance to the race is a R100 000 donation to the charity of her choice. Virgin Active has agreed to match whatever she raises

Fran firmly believes the reason why she is still in relatively good health is the fact that she continued running, maybe not as far or as often as she would like to, but she is still running! This is also one of the reasons why she selected MaAfrika Tikkun as the charity she would like to represent at the Virgin London Marathon. These healthcare workers take care of the terminally ill and orphans and cover huge distances on foot to deliver this invaluable service to the defenceless and sick.

THE NAVCHALLENGE
A group of Fran’s nearest and dearest pulled together and decided to assist Fran to raise the remaining R50 000. On 5 February 2011 at Oak Lane Farm, Grabouw, some of Fran’s friends hosted The NavChallenge, presented by Glider. The intention of this three-hour orienteering race, open to both mountain bikers and trail runners, was to assist Fran in raising these funds.

Emphasis was placed on having fun and enjoying the great outdoors whilst encouraging newcomers to give orienteering a try. It was a team event (two people per team) and competitors could compete on mountain bikes or foot. The goal was to locate as many of the checkpoints as possible in any order. Checkpoints were allocated a score depending on the level of difficulty to reach each checkpoint. Prizes were awarded to the top teams in each category, and on a lucky draw basis as well, as well as to teams raising the most funds through personal sponsorships.

To date almost R52 000 was raised. Virgin Active has agreed to match the amount, which means Fran Venter is on her way to make her dream come true!

THROUGH THE LOVE OF FRIENDS
“Fran is an inspiration. When I don’t feel like training or am going through a rough patch in a race, I think of Fran and she inspires me to carry on. She’s an amazingly strong person.” – Stacey Scott

“Fran is a role model to me. She has shown me how to face tough situations and how to cope with challenges which to me seem insurmountable. She has shown me patience with trials and teaches me to be a better person. She is my hero.” – Cath Coupar

Fran is a beautiful person, inside and out. She is humble, determined and exudes positive energy – such an inspiration! – Paula Pienaar

“Fran has shown me that whatever life throws at you, you never give up. Sometimes I think she is literally mad, but she carries on doing what makes her happy, and I think that is why she has been able to carry on. She never complains, she always has time to listen to my moans and groans, and she always has a smile on her face.” – Debbie Lillie

“I was very blessed the day I met Franciska. Since then I’ve got to know her as a person and she became a very good and special friend. She is an absolute inspiration and is always positive and encouraging. Her support for me during my knee surgery and recovery, there are no words. She is a truly amazing person. I’ve learnt a lot from her and continue to learn from her. Fran, you are an absolute inspiration. I wish you a wonderful Virgin London Marathon, enjoy it. Baie groete.” – Karen Ervens

RACE REVIEW ON THE NAVCHALLENGE – By Ansa Theron
The NavChallenge presented by GLIDER was organised by RaceInterface on a completely different format to all the other events I often enjoy in the Grabouw Valley. The NavChallenge was totally unique in function and structure.

The aim of the NavChallege was to assist Fran Venter to raise funds to participate in the Virgin London Marathon. I was touched and inspired as I read Fran’s story and her reasons for undertaking this journey. Very excited to support Fran on her journey, I entered myself for the NavChallenge. I soon realised this is not just a run or cycle event, this is a run or cycle while-you-figure out-your-own-route event.

Navigation is a skill you can learn, but I had no experience, so to my relief, I read that Michael Graz was giving a short course on navigation a few weeks before the event to help the lost souls like me. After the course I felt ready and eager with my compass, bright marker and sense of humour to take the bull by the horns.

The event works as follows: Two members in a team must navigate themselves to different checkpoints, scattered all around the Grabouw Valley. Each team can decide if they want to run or cycle (both off-road). At registration on the morning of the event each team receives a map of the Grabouw Valley with the different checkpoints. Each checkpoint has been allocated an amount of points ranging from 10 to 50. The more difficult and further away from the start point, the higher the points allocated to the checkpoint. Each team receives their disclosure card seconds after they begin the race. The points allocated to the different checkpoints are indicated on the card. Teams then decide on the route they will take, and are penalised if they do not return within three hours.

All the above sounds pretty straightforward, but at the race briefing we were told we will probably get lost at least once (we did). Then again, were also told we will have fun (definitely) and we will each get a beer, sandwich and a pair of polarised GLIDER sunglasses at the finish. Talk about motivation!

All the teams (bikers and runners) started five minutes apart, to prevent teams from following each other. The atmosphere at the start line was buzzing with excitement – maps, compasses and a few confused faces.

My three hours out in the Grabouw Valley were hot, but fun. We only managed to get four out of the eight checkpoints. Each one was identified by a bright orange and white flag and equipped with a clipper to pierce your control card as proof that you were there. Every now and then an enthusiastic team would fly by from some random direction on their way to one of the many checkpoints.

One little incident with a Cape Cobra had my heart rate monitor beeping out load. My race partner was running in front of me on a single track in the pine forest when he almost stepped on the big boy. The Cobra lifted itself and aimed its flattened head at me, stopping me in my tracks. My race partner, unaware of the cobra less than 30cm away from him, continued up the path, while I slowly walked backwards. After a while, the cobra lowered itself down and sailed away – a magnificent site!

After we finished, we each received an ice cold coke, a beer and a delicious sandwich. Our goody bags were filled with toys, vouchers and a very funky pair of sunglasses. At the prize-giving, Fran spoke a few words and thanked everyone for participating in the event. Prizes were awarded to the top teams in the male, female and mixed team categories. Then the organisers surprised us by rewarding the last teams in each category with a nutritional hamper from High-5, a little something to get them going faster next time. Stunning lucky draws had everyone holding thumbs.

All in all, the event was well organised, with a great atmosphere. My eyes will be on the calendar for the next NavChallenge.

Those who want to donate can visit the website http://uk.virginmoneygiving.com. Donations will be open on this site until 17 April.

The SSISA in Newlands, Cape Town, is not only known for the sports science experts working there, but also for the successful novice sporting programmes they offer. One such programme, 12 Weeks to Your First Sprint Triathlon, caught the eye of novice triathlete Val Philippou, who is currently in training for this great goal.

The Tri-Fit Programme is aimed at first-time triathletes who would like to complete a sprint distance triathlon (800m swim, 20km bike, 5km run). Entrants undergo a comprehensive set of fitness and health assessments as well as a dietary workshop, and they are required to do two evening sessions a week at SSISA and one weekend session. In addition, they need to do five to seven sessions on their own, following a scientifically designed programme. On completion of the course, the entire group participates in a mini triathlon hosted by the SSISA. We asked Val about her experience of the training.

Tell us about yourself.
I am 43 years old and live in Pinelands in Cape Town. I have a son, Alexander, whom I am pathetically passionate about. He is a third year student at UCT. On the work front, I am a shareholder in two businesses in Cape Town.

What inspired you to tackle your first triathlon?
I had done the Healthy Weight Course at the SSISA as well as the Intermediate Course last year. I started in May and could not imagine running around the block, never mind 10km. I got dizzy in my first class and had to put my head between my knees. So embarrassing! Then late last year I saw the billboard in the gym for this Tri-Fit course. For me it was the idea of getting fitter rather than some long-term ‘yearning’ to do a triathlon.

Have you competed in any sporting events before?
I have done a 5km fun run and the 10km Gun Run.

Is there any part of the triathlon that you are nervous about?
Yes! Up until a month ago I had never ridden a bicycle. At the bike shop I was offered bikes that are worth more than small cars and much to the salesman’s horror I kept asking for the cheapest bike. I walked out of the shop the proud owner of a mountain bike, the cheapest one in the store.

On my first ride I managed to stay on the bike after much terror and near hysteria, with Alex shouting, “Pedal, Mom, pedal!” When we were told at the SSISA that we were going out on the road, I was panic-stricken. I made a complete fool of myself, hyperventilated all the way due to absolute fear. Kim Woolrich (our trainer) very kindly stayed with me – she is an angel. Two of my fellow triathlete ‘wannabees’ asked me how the ride was when I got back and I just burst into tears!

You have to do some of the training sessions on your own. How do you fit it into your schedule?
With the other courses at SSISA I got into the habit of early morning training. It is a fantastic start to the day and I feel really strange if I miss it.

What do you like most about the group training sessions with the SSISA?
It is great to identify with people who have a similar fitness perspective. Also, the experts and trainers are young, energetic and inspirational. They really know the world of fitness. I know that my Tri-Fit programme is personalised to suit my current level of fitness and my lifestyle. I have no doubt that if I stick to what I am told, come 1 May I will have no problem doing the sprint triathlon. I may be forced to run next to my bike, but I will finish it no matter what!

What are you most looking forward to about your first triathlon?
For me it is about achieving the level of fitness required to complete the triathlon. It is exciting pushing and testing myself. One of my friends likened this to a midlife crisis; well, at least I have not dyed my hair purple and bought a sports car!

What would you like to achieve in your first triathlon?
To finish – not necessarily first, but most definitely not last, either!

What are your sporting goals after you reach your goal?
It will all come down to whether or not I can get to a point of feeling comfortable and relaxed on a bicycle. What I don’t want to do is lose all the fitness that I am going to build up, so I will have to either do another one or find something equally as challenging.

Any words of advice for anyone wanting to take on a specific goal, but who might be afraid to do so?
Stop talking, thinking or procrastinating and just jump in! Exercise and being physically fit changes everything!

WHEN: Sunday 10 April, 7am to 12pm
WHERE: Hobie Beach, Port Elizabeth
DISTANCES: 3.8km SWIM | 180km BIKE | 42.2km RUN

Many people are afraid of figures and try to stay clear of anything mathematically-related. Well, the figures that make up an Ironman race can send chills down the spines of even the toughest individuals. A 3.8km swim, 180km cycle followed by a full 42.2km marathon are distances that one would ordinarily only travel by boat or car, but when you do Ironman, you’re not being ordinary – you’re being extraordinary!

THE COURSE
The swim leg consists of two laps of a rectangular 1.9km route, swum anti-clockwise, in the warm Indian Ocean off Hobie Beach. Sea temperatures range between 17?C and 25?C for this time of the year.

The bike leg consists of three loops and begins at the transition at Hobie Beach. Athletes cycle along the coast for 3km towards the city. A gentle continuous 10km climb to reach the highest point of 183m above sea level follows. From there it is downhill to the 20km mark. Gentle rolling hills are the order of the day until the turn point at 34km. Rolling hills await to the 40km mark, where it is downhill to the coast and then relatively flat along the coast back to transition at 60km.

The run is a three-loop course of 14.07km along Marine Drive. The run route is a very fast, flat route with no hills, going through the top gate of Nelson Mandela Metropolitan University and out through the bottom gate of the University, back towards transition.

REGISTRATION
Last year saw 1 840 athletes and 50 PRO’s registering, continuing the steady growth of the event from the 804 entries of the inaugural event in 2005. A pasta evening takes place at PE Cold Storage, Coega on Friday 8 April at 7pm. The Awards Ceremony takes place at the same venue on Monday 11 April at 7pm, with the Official Castle Lite After-Party at Barney’s Pub on the Beachfront.

SIDE EVENTS
Alongside the main event, organisers Triangle Events have included three immensely popular side-events to create an entire weekend of events that offers something for everyone:
• Iron Girl South Africa
• The Pritt Ironkids Aquathlon
• The Vodacom Corporate Triathlon Challenge

IRON GIRL SOUTH AFRICA
When: Friday 8 April, 4pm to 6pm
Where: Hobie Beach
Format: 10km FUN RUN

The colour pink will be coming at you in waves as PE’s very first Iron Girl South Africa Fun Run takes place. The concept has proved highly successful in both the USA and Europe, and was unveiled in South Africa on 22 January in East London, the day before the Spec-Savers Ironman 70.3 South Africa. Iron Girl promotes health and fitness as well as fun. The entry fee is R100 and each entrant will receive an Iron Girl T-Shirt. Women from the age of 14 can enter either as individuals or as part of a mother-daughter team (team members’ times will be combined). No men allowed and strictly no cross-dressers! Entries opened on 14 February – only 1000 slots available! Visit www.irongirl.co.za for more info.

PRITT IRONKIDS
When: Saturday 9 April, 1pm to 5pm
Where: McArthur’s Pool and Leisure Centre
Format: Aquathlon for Kids 6-9 (swim 60m, run 1.2km), Kids 10-13 (swim 100m, run 2km)

This event, which started in 2006, introduces kids to the world of sports and the spirit of Ironman. The Pritt Ironkids is the biggest Ironkids event in the world with its 1000 participants. The event is a fun-filled way to instil a love for sports and foster a healthy lifestyle in children from an early age. When finishing, the kids run along the ramp and cross the official Spec-Savers Ironman South Africa finish line, just as their Ironman heroes and heroines will do the next day.

VODACOM CORPORATE TRIATHLON CHALLENGE POWERED BY ALGOA FM
When: Saturday 9 April, 8am to 1pm
Where: Hobie Beach
Format: Corporate Teams, School Teams, Individuals
Distances: 380m SWIM | 18km BIKE | 4.2km RUN

This event is 10% of the full Ironman and serves as the ideal platform for corporate teams, school teams and individuals to pit themselves against friends, colleagues, corporate rivals and ultimately the clock. Entrants can enter either as a team or individually. If entering as an individual, the minimum age is 16 (or turning 16 during the year). If entering as a team, the minimum age for team members is 12. The entry fee is R450 per corporate team, R400 per school team and R300 per individual, open from 14 February to 14 March. Late entry is from 15 to 25 March, when the fee is R700 per team, R600 per school team and R500 per individual. A maximum of 1700 entries will be taken and entrants will receive a free T-shirt. Visit www.corporatechallenge.co.za to enter.

WHERE TO STAY
There are many places to stay close to the race, but accommodation is always at a premium when the Spec-Savers Ironman South Africa takes place, so book early:
• The Beach Hotel – across the road from the Race Start at Hobie Beach
• The Courtyard Hotel – 100m from Hobie Beach
• Road Lodge – less than 100m from Hobie Beach
• Radisson Blu Hotel
• Town Lodge
• City Lodge
• The Paxton Hotel
• Marine Hotel

DO THE TOURIST THING
Nelson Mandela Bay is surrounded by world-class tourist destinations that showcase the abundance of wild beauty that is indigenous to South Africa and the Eastern Cape, such as the Addo Elephant National Park, the Kragga Kamma Game Park and the Sea View Game Park. The city of Port Elizabeth has its own attractions, such as the Boardwalk Casino and Entertainment Complex, directly across the road from Hobie Beach, which is always a popular destination during Ironman weekend.

GET YOUR BIKE THERE
The Bike Migration prides itself on providing a unique service to cyclists all over the country. Transportation of a bike from Johannesburg to Port Elizabeth and return will cost you R700. Visit www.thebikemigration.co.za for more info.

Race walking originated in England in the 1600s when footmen had to keep up with their masters’ carriages without actually running. Being a betting nation, the British soon placed bets on which nobleman’s footman walked faster and it became one of the most popular sports in England. These walkers were some of the earliest professional sportsmen, receiving prize money worth approximately $1million today and becoming as popular as golfing hero Tiger Woods. The sport of race walking has come a long way and has been an Olympic sport since 1908, featuring in most international, continental and local meetings.

THE RULES
The rules that govern race walking are generally confusing to most runners, and even to novice walkers, but it’s actually quite simple: the rules that were applied a century ago are largely still the same today. The most important include the ‘lifting rule’ and the ‘bent knee’ rule, which basically means one foot has to be in contact with the ground at all times while the advancing leg must be straightened from the moment of first contact with the ground until it’s in the vertical upright position.

It is not always easy to see if the correct technique is applied and referees can only go on what they see with the naked eye. Therefore, there is usually some controversy with regards to technique and disqualifications, especially when a walker is disqualified from a 20km or 50km race with less than a kilometre to go, having been warned already. Understandably, this causes great frustration, but it is comparable to a long jumper or a sprint athlete being disqualified for overstepping the mark or starting too fast. Like these athletes, race walkers also live on the edge to maximise performance and therefore need to be governed by these rules.

IT’S ALL ABOUT TECHNIQUE
Though the technique has been the cause of ridicule for many a walker, it is this technique that makes walking such an efficient exercise. When done properly, race walking will give you the same benefits as running but without many of the injuries that are associated with the jarring impact of running. This is why walking is such a popular sport for older people as they look for an exercise that will keep them healthy without as much risk of injuries.

Make no mistake, though, race walking is by no means only for older people! Events like the Cape Times Big Walk and the 702 Walk the Talk (both bigger in numbers than the Comrades) have introduced thousands of South Africans to the sport on a recreational level. In spite of this, competitive walking in South Africa is not as healthy as it should be, says Marc Mundell, ambassador for Race Walk SA and member of the ASA Walking Commission.

GETTING THE YOUTH INVOLVED
Marc has concerns that most walkers in South Africa are 50 years and older, and that youngsters are hesitant to become involved in the sport. “ASA elected a race walking committee in December to promote competitive race walking in South Africa. Hopefully we will be able to get youngsters interested and passionate about the sport. We need to get the message across that walking is by far the healthiest activity and that there are massive opportunities for young athletes in this event. There are a lot of track athletes who can flog themselves on the track and run 800m after 800m but they will never beat Caster Semenya. However, they can become internationally competitive walkers, travel internationally and receive bursaries to study. The opportunities are endless,” says Marc.

Though South Africa’s junior and senior walkers are a little behind international walking standards, Marc is adamant that with the right structures in place, better planning and financial support, South African walkers could become a force to be reckoned with.

WALKING STARS
South Africans have managed to perform well over the past eight years with representation at the Olympic Games, Commonwealth Games, All Africa Games and World and African Junior Championships.

Current top South African walkers include Marc and Corli Swart, who both competed at the IAAF World Race Walking Cup last year in Mexico. Ada Booyens is also a well-known face on the walking track and was nominated as one of the best World Masters athletes in October after winning six gold medals at three World Masters Athletic Championships from 2008 to 2010. Other Master race walkers who make South Africa proud are Barbara Nel, Maria Ghisleni, Lesley van Buuren, J?rgen Spencer, Gerard van den Raad and Carl Meyer, who all feature in the top 10 Masters World Rankings in their respective age groups.

PUT ON YOUR WALKING SHOES
To start walking is simply a case of putting on your shoes and hitting the road, but to become a race walker requires more than the odd stroll. A few pointers from someone who is clued up with the ins and outs of the right technique and some training will help you get your technique right. To gain the health benefits associated with walking, you have to approach it similarly to running, by training regularly and with a structured training programme.

So the next time you’re running a race and a walker is in your way, or if you’re walking a race and a runner bothers you, remember that running and walking are different, but both have their place on the road. Respect each other and share the road. There is room for everyone.

Both walkers and runners love to complain about each other. Whether you’re a runner, walker or race organiser, tell us what you think should be done to keep everybody happy and make races more enjoyable for runners and walkers alike. Log on and have your say.

Did you know?
Top running athletes have a cadence in excess of 190 steps per minute and so do race walkers. However, the average stride length of a top running athlete is almost two metres whereas the stride length of a race walker is close to one metre. This means for a race walker to cover the same distance as a runner takes double the effort!