Category: Features

Owen Middleton is one of South Africa’s most innovative running event organisers, having come up with the hugely successful Trail Series events that have taken Cape Town and Johannesburg/Pretoria by storm over the past three years, and introduced many ‘road warriors’ to he delights of trail running. – BY SEAN FALCONER

Trail running is growing ever more popular as more runners want to leave the tar and take to the trails, for the softer surfaces, better scenery and to experience the wonderful nature that SA is blessed with, to get away from traffic and the hazards of running on the roads, or just to try something new after years of running on the roads. As a result, more event organisers are getting into trail racing and there are more events on the calendar each year, from short entry-level races designed to bring new runners on to the trails, to multi-day stage races that require serious training, equipment and experience.

One of the event organisers at the forefront of the entry-level trail racing scene is Owen Middleton of Cape Town, a professional photographer whose second company is responsible for the Cape Trail Series, Gauteng Trail Series and the three-day Wild Run on the East Coast. He’s an avid trail runner himself, and brings much experience and passion for trail running to the job.

RAISED ON THE TRAILS
Owen says his dad was involved in orienteering and other off-road running events, so he grew up on trails. “I got into running at school and did my first 10km at 17, in about 39 minutes. I was more into orienteering, though, and when I went to study conservation in George, I really got into it there. We spent a lot of time training, and much less time studying!” In 1997 Owen was selected for the SA team for the Orienteering World Champs in Norway, and after that he got into Adventure Racing, where his navigation skills saw him appointed as team navigator for his four-man team. “We spent a lot of time in the mountains, so my trail skills also improved, and we did a lot of trail running events as well. At that time, not many people were involved in trail running, and I was strong and my technical ability was good, so I did well.”

Owen actually ran his first conventional road marathons in 2010, having done two Sky Run 100km races, two Royal Raids in Mauritius, the Three Peaks Challenge, and the Odyssey. I ran the Red Hill Marathon in January and clocked 3:34, then tried to beat that time at the Peninsula Marathon in February, but we had a horrible 25-knot headwind and I just died! Then I ran the Two Oceans Marathon in March, where I died again! I had always wanted to run Oceans, and now I can call myself a real runner,” he laughs.

At the time of writing Owen was participating in the Augrabies 100-miler trail race. He boasts PBs of 36 minutes for 10km, 1:33 for the half marathon and of course that 3:34 marathon time, but he says he was built for trail running. “Put me on a trail for two days and I’m fine, but on the road I get slower the longer I run. I’m just not used to the tar.”

ORGANISATIONAL SWITCH
Owen has been involved with event organising since 2002, having worked on the Land Rover G4 Spirit of Adventure, Montagu M3 Festival, Land Rover G4 Waterfront Rush and the Petzl Adventure Nights. In 2007, he felt there was a gap for shorter races to bring more people into trail running. “Basically, your shortest choices for trail races seemed to be 36km or longer, so I came up with the concept of a series of short-distance events, held one week apart in different venues, with a short 5-8km course and a medium length 10-15km course, all on well marked trail routes with a mixture of jeep track and single track. I took it to Montrail and Cape Storm, my own sponsors, and they loved it, so we started with the Cape Summer Series in early 2008 and it was an instant hit. Salomon later took Montrail’s place, and they’re still the series sponsors in 2010.”

And it’s quite a team effort, too, with Owen’s girlfriend of seven years, Tamryn Jupp, a central part of the organising team. “With the first series in 2008, I had set it all up, but realised I didn’t have enough time to do everything, so Tam got involved in the registration, and she’s the been the admin and timing person ever since, because she’s absolutely brilliant at that. I do the operational side of things. We have our moments, like any partnership, but generally it works great. She is absolutely fundamental to the events.”

Owen’s trail races have proven highly popular and he puts this down to the fact that they are so accessible. “We hit a nerve with the local runners, with between 40 and 50% of the participants being new to trail running, most of them coming from road running. The series was started with the idea to keep it short and accessible, so we marked out the courses and no navigation was needed, but the runners still had to do the basics of trail running, like carrying their own water. Because it was so successful in Cape Town, the sponsors said we should take it national, and thanks to my orienteering experience up in Gauteng, I already knew of some great venues and trails. Still, cracking the Joburg market was tough. Only 80 runners on average per event turned up in 2008, but it grew quickly and now we’re seeing a lot more trail events starting up in that area.”

“That whole first year was tough, actually, because I was shuffling between photographic commitments and the trail series, and we put on 17 races in total that year, across four series. But the success really grew from there. In 2008 we had a total of 2300 unique runners across the various races. In 2009 that figure jumped to 4200, and in 2010 we’ve had over 5000. Next year we’ll be launching a KwaZulu-Natal series as well.”

GOING LONG
At the end of 2008, Owen decided to add another event to his stable. “I had this idea to do a run on the Transkei Wild Coast, because I had done a bike ride there but thought it was better running country.” What came out of that was a 112km three-day run along arguably the most scenic coastline in SA, starting roughly 80km north of East London and finishing at the famous Hole-in-the-Wall.

The inaugural 2009 Wild Run immediately sold out, with 73 runners booking their race entries and a place in the fully booked hotel. “The idea was for the first year to be a trial run, but it ran so beautifully that we faced the dilemma in 2010 whether to take more people by adding tents in the hotel grounds. We chatted to the runners and their feedback was that it was a very personal event, where they didn’t have to fight for space with other runners. All of them said don’t make it bigger.”

FUTURE OF TRAIL
When asked where he sees trail running going in South Africa, Owen says he has mixed feelings on the topic. “More guys are jumping on the bandwagon and starting new events, but many are still in the proverbial ‘backyard’ of the cities. Real trail running is about exploring, so we’ll still have the exclusive icon events that people really aspire to run. However, exclusivity comes with a price, but as long as we’re providing value to the runner, I think it is justified. Organising these events is very expensive, including venue hire costs, permit costs and fees to access land, and runners need to be educated that trail running is expensive. Still, trail running has a lifestyle around it, and because events like ours are family-friendly and held on private game farms, and include food and drinks, a jumping castle for the kids, etc, more people are bringing their families to the events.”

Owen and Tam also put on the XL Trail Series, consisting of three 21-27km races spread out through the year, offering the ideal way to step up to longer trail races. “I just love organising events, especially when I can get people that have been road running for 15 years to get totally beside themselves with excitement after just one trail run – especially in Joburg, where everything is road, club and Comrades orientated. When they come run events in the wildlife, just 40 minutes away from their door, they love it, and it’s very satisfying for me.”


SIGN UP FOR THE TRAIL SERIES
Owen’s Trail Series events, partnered by Capestorm and Salomon, start each year with the Cape Summer Series in January, then the Gauteng Winter Series in June. The Cape Winter Series follows in July/August and the year is rounded off by the Gauteng Summer Series in October/November. You can enter just one event per series, but run four out of five or three out of four in a series and you will compete for series championship awards as well. Every series entrant gets a R50 Capestorm voucher. Just be warned that entries sell out quickly, so you have to be quick! The next race in the Gauteng Summer Series is at the Pelindaba Nature Reserve on 7 November followed by last leg at the Segwati Private Game Reserve on 28 November. Go to www.trailseries.co.za for more info.


Trail running is fun and definitely something everyone should try! Craig Murphy, a novice Gauteng trail runner, shares some light hearted pointers on trail running for the uninitiated (like himself)!
•    Don’t wear club colours. You will look like a dork and people will stare.
•    Don’t even wear licence numbers. Trail running is sort of an underground thing, a type of running sub-culture.
•    Don’t expect a gun or anything similar at the start. They just sort of count back from 5!
•    Don’t run with your watch beeping after every kilometre. After all, it’s about the experience and not the distance.
•    Don’t run ahead, stop, take pictures and then run past again. Trail runners don’t like that!
•    Do make sure the bladder in your hydration pack is working.
•    Don’t become so obsessed with your footing that you miss the branch above your head. Trust me this can hurt.

“Seriously though, I did enjoy my first trail run at the Groenkloof Nature Reserve in Pretoria. As you would expect I broke all of the above rules (except wearing club colours and licence numbers as I was forewarned).”

Name it and she does it: road running, trail running, triathlons, mountain biking, road biking and even adventure racing. Carla van Huyssteen is the perfect example of a Jack of all Trades and a Master of ALL! She is one of the few athletes in South Africa who not only participates in so many different sporting disciplines, but also excels at most of them. – BY MICHELLE PIETERS

If you had to name nearly any sport you can think of and ask bubbly Carla van Huyssteen if she had ever tried it out, or competed in it, you can bet the answer will be a resounding yes! At the age of 26, she has a sporting CV that leaves your head spinning.

• SA Triathlon Champion 2005/2006/2007 (age group 20-24)
• Triathlon World Champs Switzerland 2006 (seventh place)
• Xterra Off-Road Triathlon Series 2006 (2nd SA elite female)
• 2007 Imfolozi Mountain Bike Race (second elite female), to only name a few.

The cherry on the top of this long list of achievements was Carla’s first place in the 20-24 age group at the 2008 Triathlon World Champs in Canada!

And there is no stopping her now. More recent achievements include a fourth place at the Xterra Champs in Switzerland in September, which she followed with a local win of the first leg of the BSG Energade Triathlon Series at the Roodeplaat Dam in Gauteng.

HER FATHER IS A SPRINGBOK LEGEND
With a father like former Springbok rugby player Gerrie Germishuys, Carla was bound to take up some kind of sport. Little did her parents know that their sporting daughter would one day take up more types of sport than any other regular girl. “I grew up in a sporting family and had a natural sporting ability from a young age. I participated in everything – netball, tennis, hockey, athletics, gymnastics. Name it and I did it,” says Carla who grew up in Linden, Johannesburg, but today lives in Pretoria.

She has always been game for anything. Even when a school friend asked her in grade 11 to swim the Midmar Mile with her, Carla did not hesitate to say yes! “My parents thought I was crazy. Our pool was only about 10 metres long, but every Saturday I swam up and down for about an hour! It took me forever to complete the Midmar Mile, but I was so proud of myself!”

VARSITY SPORTS
At the University of Pretoria, where Carla studied physiotherapy, she played hockey and was part of the Northern Gauteng u/21 team. That was clearly not enough. In her second year she decided to do the BSG Energade Triathlon Series with some friends. She bought a bike, started swimming a bit more, and in 2004 completed her first triathlon. “My friends and I eventually did the whole series and I finished in 15th, 30th and 35th positions!”

Another triathlete friend recognised Carla’s potential and persuaded her to take it a bit more seriously. “He gave me a training programme and in 2005 I competed in my first Gauteng North Championship, where I finished in eighth position.” Carla then joined a training group and surprised herself and her parents when she finished first at the SA Triathlon Champs (age group 20-24) in 2005. “My parents were at the finish and they were so proud, and as surprised as I was, that I actually won! I was only hoping for top 10.” Carla qualified for the Triathlon World Champs in Hawaii that year and had her sights firmly set on doing well.

RACING FOR ADVENTURE
In the meantime, a friend approached her to be part of an adventure racing team and true to Carla’s nature, she saw this as a challenge and grabbed it with both hands. “I didn’t even have a mountain bike, but when I pitched on the day of the 180km race, my team gave me a bike to use. It was the first time I got on a mountain bike, but I was game for anything, so I hopped on and got off to a good start.”

Now for those who don’t know too much about adventure racing; it takes quite a bit of technical skills and a lot of endurance! All team members need to stay together at all times and complete all tasks, which include anything from running, rowing and abseiling, to mountain biking. A navigator plots the route and the race can take several days. “This opened a whole new world to me. I saw things I thought I would never see, and did things I only dreamt of.”

Carla was hooked on adventure racing and in between her triathlon training, she competed in some serious adventure races, such as the Bull of Africa, a 500km race over seven days. Unfortunately, she got injured shortly before the Triathlon World Champs, but because everything was paid for and organised, she decided to still give it a go. She reached the finish line in a disappointing position. “That made me realise I could not concentrate on adventure racing and all my other sports. Adventure racing is just too extreme. It is very hard on your body and it takes a long time to recover.”

FALLING IN LOVE WITH XTERRA
Carla’s love for the outdoors and need for adventure was satisfied when she shortly afterwards discovered Xterra off-road triathlon racing. She finished third at her very first Xterra race, but admits to being very inexperienced at first, and chuckles when she remembers how she competed in a swimming costume while all the other athletes were wearing expensive triathlon suits!

“I love doing Xterra races. It’s exactly like triathlons but the bike leg is on a mountain bike and the run is a trail run. It is so much fun!” She raced as part of Team Jeep for a while. “I have to admit my passion is with Xterra racing. It doesn’t matter if you have a good race or not, whether you are slow or fast, at some stage in the race you are going to look around and see the beauty that surrounds you!”

DIVERSITY
Carla admits to sometimes feeling torn between all the different disciplines she loves so much. “I have done so many diverse things and must admit that sometimes I feel all these different sides tearing at me. When I get to an Xterra race I just want to train harder on my mountain bike, but when I get to a triathlon I am inspired to train harder and improve my 10km road run!” She says she still has to work hard at all the different disciplines, though. “I definitely have an above average talent for most disciplines, but there is no one discipline that comes naturally to me. I have to work hard at everything and concentrate on technique.”

Carla, who is a qualified physiotherapist, met her husband, Dreyer, who is also a very good sportsman, through the sporting squads they were training with. Naturally, their first date was a three-hour mountain bike ride! They got married in April this year and Carla describes it as the most amazing day of her life.

ELITE ATHLETE
Carla currently competes as an elite athlete and recently did her country proud when she finished fourth at an Xterra in Switzerland in September. “That’s when I made up my mind that I would like to concentrate on Xterra races from next year.” She quickly adds that this does not mean she will be giving up any of her other sporting disciplines. “I will still race triathlons and other races. It’s all part of training,” says Carla, who races for Team INOV-8, named after the trail running shoe that has won several awards in Europe as the trail shoe of the year.

Currently, Carla is building up to March, when the international Xterra season starts. She is also considering competing at the Ironman 70.3 in January, all depending on other races around that time. “Xterra racing and races such as Half Ironman are not just about speed. They are about endurance, and I have realised these type of races suit me best.”

She trains under the watchful eye of professionals at the High Performance Centre in Pretoria and swims 16 to 25km, runs 60 to 80km (including two track sessions), and does four bike sessions per week. Carla thrives on this type of training, as she says she never gets bored!

Her advice to novices wanting to get involved in triathlons or any other sporting discipline is to join a training group. “You get to learn so much and you can ask advice from people who have been there and done that. Also, have a good look at your lifestyle and how much time you have to train. Don’t let it take over your life! Keep perspective and have clear goals. Most of all enjoy it!”

After a long run your muscles begin to contract and you can be left with that unpleasant tight feeling when your step shortens and the stairs become a major obstacle. If this is what happens to you, take it as a sign that your body is petitioning for a release – and the best way to relieve your body is to stretch straight after a run. Better yet, make these five great yoga poses, or asanas, an integral part of your training regime. They will not only alleviate that tightness in the leg muscles, but also strengthen them, because yoga is not just about stretching, but also strengthens the body. We asked yoga instructor Groschaan Emmanuel to give us a yoga/stretch routine to help runners develop a lengthened, more efficient running stride and recover faster from long runs (The asanas are ‘modelled’ by Anna Neale-Shutte and Wade Holland, who have different levels of flexibility, thus showing different ways of doing the asanas).

Start by removing your shoes and socks, then lie on your back, breathe in to prepare yourself, and breathe out as you stretch your arms overhead and lengthen the entire body, pointing the toes and fingers away from you and reaching as far back as possible. Breathe in, and then breathe out as you flex the feet by bringing the toes towards your face and pushing away from you through the heels whilst continuing the stretch. Do five of these stretches very slowly. Now you’re ready to begin. Remember, you cannot do yoga without breathing, so focus on breathing in through the nose when you are stationary, and out through the nose when moving. If you feel pain in your knees while doing any of these asanas, try raising yourself or supporting yourself with a cushion or foam block, but stop if the pain persists.

Asana 1: Paschimottanasana (Forward Bend)
Sit on your buttocks, legs stretched out in front of you, with legs and feet hip distance apart. Make sure you’re sitting evenly on both buttock bones. Your upper body should be vertical – if it isn’t, sit on the edge of a cushion or foam block. Contract your quads (front thigh muscles) to pull up your kneecaps, and flex your feet to bring the tops of your feet towards your face. Pivot in your hips to bring the upper body forward, trying to keep the spine as erect as possible – don’t drop your head or squash the back of your neck, and avoid rounding the spine or dropping the head.

Now clasp your hands around your flexed feet, preferably holding the sides of your feet. If you can’t reach your feet, use a belt, strap or towel around your feet and hold the ends as you maintain an erect spine. Keep your shoulders away from your ears by activating your lats (broad back muscles), but if this feels too intense, bend your knees a bit. Now push the back of the knees into the floor. Hold this for a minute, then relax forwards completely onto your legs – or as far as you can go – with your spine arching and arms loosely on either side of your legs. Do this for another minute.

Asana 2: Janu Sirsasana (Head to Knee Pose)
Sit in a forward bend position. Keep your left leg extended and bend your right leg. Place the sole of your right foot alongside the inner thigh of your left leg, with the heel as close as possible to your pubic region. The bent knee should extend down towards the floor, exposing the inner right thigh, but if your bent knee feels uncomfortable, slide your right foot further down your left thigh until the discomfort eases. Sit evenly on both buttock bones.

Your core muscles will work to keep you level, but if you can’t stay level, take the corner of a cushion or sponge and slot it underneath the buttock bone of the extended leg. Now pivot in the hips, leaning forward with an erect spine, keeping shoulders away from ears and reach towards your extended foot. Your navel should travel towards the outer knee of the extended leg. This provides a twisting action highly beneficial for the abdomen. Contract the quadricep of the left leg to pull up the kneecap. Flex the left foot as you hold it with your hands (if you can’t reach your foot, use a strap). The bent knee should feel as if it is moving behind you. Hold for one minute, breathing slowly, then repeat on the other side.

Asana 3: Marichyasana (Great Sage Pose)
Sit in a forward bend position with legs extended. Bend your right leg and place the right foot alongside the outer left thigh. Depending on your flexibility you can decide how far up or down the outer left leg to place the foot. Sit evenly on both buttock bones with spine extending upwards through the crown of the head. Pull up the left kneecap by contracting your quadricep and flexing your left foot. Then turn your upper body towards your inner right thigh, trying to maintain an erect spine. Cup your right knee into your inner left elbow and make sure you don’t collapse the right leg. Place your right hand behind you on the floor, but don’t rely on this hand to keep you erect – your core muscles should do that. Hold for a minute and repeat the sequence on the other side.

Asana 4: Baddha Konasana/Badrasana (Butterfly Pose/Cobbler Pose)
Sit evenly on buttocks with the soles of your feet touching each other, and your spine erect. Interlace your fingers and wrap your hands around your feet, (Position A) then place your outer elbows on your inner knees. Inhale and exhale as you gently push your knees down towards the floor. Repeat five times, inhaling as you prepare and exhaling on the exertion. This should take you a minute.

Then release your hands from your feet and extend them ahead of you, shoulder distance apart. Pivot in the hips as you extend your spine forward (Position B). Don’t let your spine arch excessively. With time and practice you will gradually descend all the way to the floor, but if you can’t get your head on the floor at first, place a support in front of you and rest your forehead on it. Hold for another minute, with slow breathing.

Asana 5: Supta Virasana (Reclining Hero Pose)
Kneel with your buttocks on your heels. Keep your spine erect, then raise your hips and part your feet and sit between your feet (Place a cushion under your buttocks if your knees protest). If comfortable, you are ready to proceed to the reclining stage. On exhalation, slowly begin to recline backwards onto your hands, then your elbows and then onto the floor. Your lower back will let you know how far you can go. If your lower back protests, do not proceed further. You can stack a cushion or two behind your back to provide support. If you can, lower yourself all the way to the floor and lie there for one minute, breathing in and out with arms relaxed on either side. To get out of the position, push yourself up onto your forearms and then your hands, lifting through your sternum and bringing your head up last. Do not rush to straighten your legs – this should be done very slowly, one leg at a time whilst on all fours.

What do you get when you team up an ex-Springbok rugby player, a soapie star, the Idols presenter, a rally car champion, a Fear Factor runner-up and throw in a few business executives, all with a passion for exercise and the drive to give something back to an underprivileged community? You get the 15 Check Challengers. – BY SEAN FALCONER

Over the next few months, a team of ten ‘average Joe’ athletes will be taking on a huge, not-so-average seven-month challenge, to complete 15 of the most difficult sporting challenges around the country, running, cycling or swimming over 2 000km each! Why would they do this, you may ask. Well, it’s to raise funds for the children of the Pennyville community in Soweto.

The team includes former Springbok scrumhalf Werner Swanepoel, Idols presenter Liezel van der Westhuizen, Car Torque presenter and rally champion Gugu Zulu, actor and TV producer Henre Pretorius and Fear Factor SA runner-up Letshego Moshoeu, along with five Johannesburg-based businessmen, Darren Herbst, Ryno Hartman, Marnewicke Loubser, Dean Stockenstrom and Hillton Scheffell.

The goal is to support the Pennyville Cr?che, to provide the children of Pennyville with the facilities, care and nourishment they need to grow up to make something of their lives, with an added objective of the construction and maintenance of sporting facilities for these children.

THE CAUSE CALLED
Pennyville is the first fully-integrated mixed housing development in South Africa, consisting of almost 3 000 RDP houses. Many of the families living here have their own houses for the first time, but sadly, many live below the breadline and cannot afford to pay for the basic, vital care that their children need. It was for this reason that the developer and local corporates decided to build the first of three cr?ches. Once it opened in early 2009, it soon became clear that it was improving the lives of these children, providing a place of safety and fun where the children could get three meals a day and be taught the basics. Even though many families cannot pay the R140 monthly fee per child, the cr?che has never turned a single child away!

Local businessmen Darren Herbst and Alwyn Muller have assisted the cr?che since its opening through their involvement with the Pennyville development, but they wanted to make a bigger difference, and thus the 14 Check Challenge was born in August 2009. “We approached two of our friends with the idea of competing in 14 very tough races in 16 weeks to raise awareness and money for the cr?che,” says Darren. “The Challenge was to prove that everyday businessmen with families and responsibilities can, with a little effort, make a big difference in other people’s lives.”

“There was no time for months of planning and marketing because the cr?che was in dire need, so on 12 September 2009 the first Challenge started and over the 16 weeks that followed, we completed some of the toughest races in South Africa, including the 94.7 Cycle Challenge, OUTsurance Expedition, the BSG Energade Triathlons, the OFM Classic and the Ironman 70.3 Triathlon. At each event we raised awareness for the cr?che and collected pledges. Thousands of people were exposed to the initiative and the Challenge was a resounding success.”

BIGGER AND BETTER; 14 becomes 15
The first 14 Check Challenge turned out to be such an overwhelming success that the team decided to repeat it in 2010-2011, but to make it bigger, better and much harder. They have added a 15th challenge and managed to convince ten high profile celebrities to join them. The events in which the team have been/will be active include:

1 18 July 2010 – Walkerville Classic MTB Challenge  (60km)
2 22 August 2010 – Lost City MTB Race  (50km)
3 11 September 2010 – SilverStar MTB Race  (50km)
4 18 September 2010 – OUTsurance Outride MTB Race  (60km)
5 24-26 September 2010 – The Cradle Quest Three-Day MTB Race (70km, 81km and 70km)
6 10 October 2010 – BSG Energade Triathlon: Roodeplaat  (600m swim, 20km cycle, 5km run)
7 17 October 2010 – BSG Energade Triathlon: Potchefstroom  (600m swim, 20km cycle, 5km run)
8 24 October 2010 – Telkom MTB Challenge  (65km)
9 7 November 2010 – MTN OFM Classic: Bloemfontein  (97km)
10a 14 November 2010 – OUTsurance MTB Expedition: Durban  (70km)
10b 15-20 November 2010 – Cycle from Durban to Johannesburg  (700km)
10c 21 November 2010 – Momentum Cycle Race  (94.7km)
11 23 January 2011 – Ironman 70.3 Triathlon  (1.9km swim, 90km cycle, 21.1km run)
12 30 January 2011 – Berg en Dal Road Race  (105km)
13 6 February 2011 – Emperors Classic MTB  (40km)
14 14 March 2011 – Pick n Pay Cape Argus Cycle Tour  (109km)
15.  April 2011 – JOBURG 2 C (923km)
TOTAL: From 2 014.2km to 2 644.2km

PLEDGE YOUR SUPPORT
There are many areas in which you can assist the 15 Check Challengers. You can pledge an amount per challenger for every event completed, or make a donation of cash, clothing, food, stationery, books, equipment – or your priceless time with the kids. Go to www.14checkchallenge2010.co.za to download a pledge form or contact Caren Chame at [email protected] or 0861 322 537.

THE CHALLENGERS SAY…
“I competed with the 2009 Challengers in a couple of races and I could see that something special was going on here, so I wanted to be involved.” – Ryno Hartman

“My motivation to do the Challenge derives from the good cause it represents – and the fact that my wife told me my tummy was starting to resemble that of our 15-month-old boy!” – Werner Swanepoel

“The 2009 Challengers inspired me and I’m excited to join them on their quest to change the world… one kilometre at a time.” – Henre Pretorius

With the price of food rising, sticking to a healthy diet while trying to keep to a budget can be challenging. Don’t fear, with a little planning and some useful tips from our Modern Athlete expert, Christine Peters, buying and preparing delicious healthy food on a budget is not as hard as it may seem!

If you have ever thought that eating healthy is a more expensive option, then you’re not alone. It seems the retailers feel they need to punish us for wanting to be healthier and they know we will pay more for a product that we believe we can benefit from. Well, this doesn’t always have to be the case. Some helpful tips include shopping for fresh foods where possible and avoiding processed or convenience packaged options. These changes to the original format of the fresh product often add huge costs. Also try to buy bulk at produce markets – most of the time you are buying direct from the ‘farmer’ so you are not paying the additional costs related to big retail outlets. This will help lower your grocery bill and still give you a trolley full of healthy foods. Check out the price differences when you look at the price per kilogram of these examples:

Potatoes (a serving of potato is one medium potato or 150g)
Potatoes per 150g 0.60c
Frozen chips per 150g R2.88
Crisps per 150g R7.69

Breakfast products (A serving of cereal is 1/2 a cup of muesli, one cup of breakfast flakes or 1/3 cup rolled oats or roughly 40g)
Rolled oats per 40g 0.80c
Cornflakes per 40g R1.64
Breakfast bar per 40g R4.50

Snacks
Apple per 100g  R1
Packet of sultanas per 40g R2
Fruit bar per 50g R4
Energy bar per 50g R8–12
*Note that you can buy twice the amount of apples for the same or less money as other snacks.

HERE ARE SOME PRACTICAL TIPS TO HELP YOU SAVE MONEY AND EAT HEALTHILY

Prepare at home before you hit the shops:
 Make a shopping list – this will stop you from impulse buying.
  Cook more than you need and freeze it or use it the next day.
 Look for food bargains in newspapers and flyers.
  Keep a list of prices for foods you usually buy and check it against advertised specials. The price in the flyer may not really be a sale price.
 

Shop with a friend. Share the taxi/petrol fare and some of the larger grocery items.
  Try to buy from the source. This often means a fun day out too.

At the store:
 Take advantage of discount days offered by some grocery stores.
  Compare prices between brands. Store house brands are often cheaper but the same quality.
 Check the ‘unit price’. Bigger sizes are not always the best buy.
  Buy the size that is the most economical and convenient for you. Smaller portions are available for a variety of foods and may be worth the extra cost if you can avoid throwing any away.
 If the larger size is less expensive but more than you can use, share the extra with a friend or freeze it.
  The grade or quality of a product is determined by looks, not by nutritional value. If appearance doesn’t matter to you, save money by buying lower grade products.
 Read labels. Check the ingredients, listed in descending order by quantity, with the main ingredient listed first. Choose foods that are lower in salt, sugar and saturated/trans fat.
 Check the ‘best before’ date to make sure the food won’t spoil.
  Buy all the basic foods such as breads, dairy, fruit, vegetables, cereals and meats first before considering snack foods or treats.

Specific food items

Vegetables and fruit
  Buy fresh fruit and vegetables in season.
  Try frozen or canned vegetables as these may be cheaper and will keep for longer.
 Look for generic or ‘no name’ brand canned fruits and vegetables, which are just as nutritious as branded varieties and are often less expensive.
 Buy frozen vegetables without added sauces and seasonings. Compare the different styles; for example, broccoli spears cost more than chopped broccoli.

Inexpensive buys include cabbage, lettuce heads, carrots, potatoes, turnips, onions, oranges, bananas, apples, pears, fresh produce in season, canned or frozen fruits and vegetables such as frozen berries and canned tomatoes. Others include dried fruit (raisins, dates, apricots), sodium-reduced canned soup (mushroom, vegetable, tomato) and canned or bottled pasta sauces.

Grain products
  To maintain freshness, keep bread in the freezer.
  Stock up when pasta is on sale; it can be stored for several years if left unopened in a dark place.
 Buy plain ready-to-eat cereals rather than the more expensive pre-sweetened varieties.

Inexpensive buys include crackers, Melba toast, breadsticks, parboiled or brown rice; macaroni, spaghetti, noodles, dried lentils, split peas, chickpeas, plain ready-to-eat cereals such as oats, frozen whole grain bread, rolls and pitas.

Milk and alternatives
  Buy plain yoghurt and add your own fresh or frozen fruit.
 Mix skim milk powder with water according to package directions. You can drink it or add it to soups, gravies, casseroles, sauces, puddings, baked goods or scrambled eggs.
 Buy block cheese and grate it yourself.

Inexpensive buys include skim milk powder, mozzarella cheese and plain yoghurt.

Meat and alternatives
  Buy only as much meat as you need. Two or three servings of meat, fish, poultry or meat alternatives per day is sufficient. A serving is 75g of cooked meat, chicken or fish, or the size of a deck of cards.
 Buy canned light tuna and pink salmon, which cost less than other varieties.
  If you have freezer space, buy larger packages when meat is on sale. Divide the meat into individual servings, rewrap, date packages and freeze.
 Arrange to share a larger package with a friend.
  Ask your grocer to break open packages of wrapped meats and divide them into smaller quantities.
 Use less meat in casseroles, soup, stir-fries and spaghetti sauce and add more vegetables, pasta, rice or beans instead.
 Have one or two meatless meals a week. Try scrambled or hard-boiled eggs, omelets, baked beans, lentils, tofu, or peanut butter sandwiches.

Inexpensive buys include less tender meat such as blade, chuck, flank, round, stewing meat, mince meat (add lentils to extend), chicken/turkey with skin (remove skin before cooking), eggs, nuts, dried or canned beans, lentils, peas, pork fillet/chops, canned fish.

Other foods
 Limit purchase of high-energy, low-nutrient foods such as soft drinks, chocolate, chips and other snack foods.
  Use leftover foods for soups, casseroles, smoothies, gravies, and sandwich or omelet fillings!

Hard to believe the time has come again… The road to Comrades 2011 has started. Entries for The Ultimate Human Race are open and Modern Athlete has put together a mini-guide to set you on your way to one of the best races in the world!

Looking Back
Who can forget the 2010 Comrades Marathon, the 85th celebration of the world’s biggest ultra marathon? This special Comrades amassed the second largest field in the history of the race, only surpassed by the millennium race in 2000. The race also set net records for international (5%), women (24%) and novice entries (29%), and organisers expect the Comrades to be officially recognised as the world’s biggest ultra marathon by the Guinness Book of Records!

The 2011 Campaign
2011 is an up run from Durban to Pietermaritzburg on Sunday, 29 May. The distance? Approximately 89km. The 2011 Comrades campaign features the slogan ‘Burned into your Sole’, trying to bring across the message of: Your day of endurance under the African skies will be remembered forever. It will be burned into your sole.

The CMA furthermore aims to make the Comrades Marathon a global brand going forward. The message is clear: If you are a runner anywhere in the world and you have not yet done Comrades, then you are not allowed to stop running.

Entries
Entries for 2011 opened on 1 September; all athletes, novices and former Comrades athletes enter at the same time. Remember entries close on 30 November or once the 18 000 cap has been reached. No extensions will be allowed! So if you are serious about running Comrades you’d better get your entry in.

Entries are being taken online at
www.comrades.com, Mr Price stores and manually. This year’s online entries will involve something new. When you click the entry icon on the Comrades website, you will be linked to the Mr Price entry portal. Ensure you have a valid email address and either a Visa or Master Credit Card. Create a secure login and register as a Mr Price Sport member. You will then be able to enter the 2011 Comrades Marathon.

If you choose to drop off your entry, do so at a till point at any Mr Price store countrywide during trading hours by the closing date. You can also hand deliver your entry to CMA House in Pietermaritzburg by 18:00 on the closing date, or post your entry to Comrades Marathon, PO Box 843, Pietermaritzburg, 3200. Please note: there are no refunds on entries so if you commit to the event and secure an entry, do your best to utilise the opportunity.

QUALIFYING CRITERIA
The qualifying period for 2011 will be as follows:
 30 May 2010 – 6 May 2011.
  
Runners who finished the 2010 Comrades Marathon can use their finishing time for 2011.
 
While all entries will have to meet the entry criteria, runners will still be allowed to qualify in official qualifying races up until 6 May 2011 as the final
cut-off date.
 
Upon qualification, simply submit your time and details of the qualifying race to the CMA office before close of business on 6 May 2011.
 
You will have to submit your club name and current license number to CMA by 6 May 2011.
  
In 2011 the CMA will send all qualifying times and details to each athlete’s club for verification purposes. This has been necessitated due to the fact that some athletes submit false information and qualifying times.

Bonitas, Flora and Nedbank will be on board again, but the CMA has secured an exciting new fourth major sponsor for 2011. “The CMA is delighted to announce that the Tourism, Hospitality & Sport Education & Training Authority (THETA), one of 23 Sector Education & Training Authorities in South Africa and the one responsible for Sport, has joined the Comrades family of sponsors and partners as a major sponsor for the next
four years, from 2011 to 2014,” says Gary Boshoff, CMA
General Manager.

The CMA will be visiting areas in and around the country.
You can look forward to an informative and inspiring talk, with expert advice, lucky draw prizes and interaction with your
local running heroes.

COMRADES MARATHON ROAD SHOW SCHEDULE 2011
Date and Time Province Town Club and address
6 October  19:00 North West Rustenburg Rustenburg MC, Bergsig High School,
Boven Street
7 October  19:00 Central North West Klerksdorp Klerksdorp MC Clubhouse, Klerksdorp Recreation Centre, Goue Street
9 October  09:00 KwaZulu-Natal Durban Nedbank Head Office, 90 Ordnance Road
12 October  19:00 KwaZulu-Natal Pietermaritzburg Saints Athletic Club, Coach House,
St Charles College, Harwin Road
13 October  19:00 KwaZulu-Natal Margate South Coast Striders Clubhouse,
Lot 194, Edward Street, Uvongo
19 October  19:00 Free State Bloemfontein Bloemfontein Achilles Sports Centre,
Cnr At Horak and Parfitt
20 October  18:00 Limpopo Polokwane Polokwane Athletic Club Clubhouse,
Peter Mokaba Stadium, Dorp Street
26 October  19:00 South West Districts Mossel Bay Hatenbos Drawwers Running Club
Hartenbos Bowls Clubhouse Damaraland Street, Hartenbos

Top South African duathlete Bryce Viegas is tearing up the local duathlon scene. He has just taken part in the very competitive Afriman Duathlon and will soon be off to Malaysia to take part in Powerman Malaysia. Bryce gave Modern Athlete an inside look into the life of a top duathlete, what it takes to race at an elite level and the lessons he has learnt on his way to the top – BY MICHELLE PIETERS

Success comes down to training harder, better and longer than your competitors and once you have crossed the finish line in first position, it becomes an addiction, an amazing feeling that you have achieved something you have wanted and worked on for so long. It is feelings like these that have helped Bryce Viegas reach top honours in various duathlons locally and internationally. In 2009 he had his best year yet, not only winning Afriman (10km run, 77km cycle and 5km run) but also placing second at the highly-competitive Powerman Malaysia. Now Bryce is setting his sights on a victory at his second Powerman Malaysia on 14 November.

Sporting Genes
Bryce’s father, Tony, has run 16 Comrades Marathons and his aunt is a former Ironman winner. Therefore it was inevitable that a young Bryce would take up some kind of sport. In primary school and later in high school, he tried everything from soccer to hockey to cross-country running. He clearly had running talent as he was selected to compete at the SA Cross-Country Champs at the age of 12. But Bryce never really pushed himself as a youngster, something he believes has probably helped him achieve longevity in duathlon. “I did whatever came along but I must admit I was a bit lazy. I was not willing to put my heart into anything.”

His love for duathlon started while visiting his Ironman aunt, Pauline Cound. “We used to second her on races and visit her at home. I remember how I stared at her bikes!” In Grade 11 he got his very first bike. “Owning a bike was the best feeling ever. All I did was ride my bike after school. My mom’s prayer life certainly increased with me out on the roads every day,” chuckles 27-year-old Bryce, who today lives and trains in the West Rand.

At the age of 17 Bryce placed second in his first duathlon and in Grade 12 he won the Gauteng Duathlon Champs and the SA Duathlon Champs in his age category before being selected for the World Junior Duathlon Champs in Italy in 2001, which he won! “It was my first time overseas and everything was new. I remember the rain and cold but I had a great race and I won! It felt surreal.”

Making Waves
Since then Bryce has competed successfully in several local and international races, placing fifth overall in the popular Teavigo Duathlon Series. He realised that the harder you work, the better the results. “And the more you achieve, the harder you want to train. It is a snowball effect.”

In 2009 he had a major local breakthrough when he won the highly-acclaimed Afriman Duathlon. “It was an unbelievable feeling. My parents, my friends and my coach were there. It was an emotional relief more than anything else; I proved to myself that I could win and that hard training does pay off. That was probably one of the most memorable moments of my sporting career.”

Bryce started coaching while participating locally and internationally, representing South Africa at the World Champs in Belgium in 2003. He competed in his first Powerman in 2008 and realised his talent was in longer duathlons. “I knew that was the start of my career in the Powerman series. I would love to be ranked in the top three of the Powerman series.”

Lessons Learnt
Over the years Bryce has learnt that, as in life, nothing comes easy in sport. Shortly after he won the World Junior Duathlon Champs he thought he had it made, sat back and relaxed. This led to him finishing stone last in a race, which demotivated him to such an extent that he stopped participating in any sport for two years! “Then I had a hard look at my life, my sport and my dreams. I slowly picked myself up and started working really hard.”

He has also learnt that one cannot achieve top honours without a coach. “I tried to coach myself and relied on the help of friends for too long. If you want to reach the top you need to train with other like-minded athletes under the watchful eye of a coach,” says Bryce, who today trains with world-class athlete Juan van Deventer.

“Only when I got a coach, I realised how hard one needs to work to get to the top. Some days I train three times a day. And yes, I do sometimes question why I am doing what I do!”

Family is one of the most important aspects in any athlete’s journey to the top. “My family has supported me through everything. They are amazing! My dad is so passionate and supports me at every race. I see him as my best friend. My mom’s strong faith has helped me through many obstacles in life and my sister, Megan, is my number one supporter! You cannot succeed without the support and love of your family.”

Believe in Yourself
Bryce has had many disappointments ranging from injuries to difficulty in securing sporting sponsors, but he believes with hard work anything is possible. “When I get despondent I remind myself of what Sebastian Coe wrote. He said you have to always think of your competitors and what they are doing. And then you have to train harder, longer and smarter than anyone else.”

He runs twice a day six times a week at a pace of around 3:30min/km, mixing his training between lactate runs, track work and longer runs. “You have to train fast to race fast.” Then he does a couple of cycling sessions a week culminating in a long ride of between 120-150km on the weekend. “As a multisport athlete one is always struggling to find the right balance.”

Bryce has realised that if he wants to make millions, he has chosen the wrong sport! “You have to have a passion and a dream. And you have to be willing to give up many things and let nothing get in your way.” For now he has his heart set on Powerman Malaysia and in future, he still has Ironman and Comrades to tick off on his to-do list.

And when things get tough he holds onto these words: “Pain is a purifier. You must work towards it; embrace it because one day it will make you a champion.”

He does have a softer side. Something very few people know about him is that he loves baking! “No one knows it but I love to bake cakes, brownies and scones,” he chuckles.

Not bad, a man that can run, bike and bake!

This great story was sent to Modern Athlete by Raymond Fuller, editor of the acsis Varsity Old Boys (VOB) club magazine, Imabaleki. He wrote that they had a lovely article submitted by Emily Cooper, the 13-year-old daughter of one of their members, Nicky Horenz, and they decided to publish it virtually unedited – they even left in the ‘smiley faces’. Emily was in charge of the club’s mascot at Comrades while her mom was running. From the sounds of things, the club actually had two mascots at this year’s race! Here is Emily’s story in her own words, republished here with her permission – virtually unedited and complete with ‘smiley faces’.

Running is a big part of my life. I love to run, even if I am not very good at it. Every year for the past three years I have asked for a ticket to go watch my mom run Comrades as my birthday present. I was unsuccessful the first time, but for the second two my mom gave in. 🙂

I was so excited to go to Comrades this year because it is one of my favourite times of the year, and she hadn’t done it last year. About a week before we were set to fly to Durban, my mom arrived home with a bear dressed in running kit. I was introduced to Bruce and was told that Coach Ray had asked me to take care of him at Comrades. My Comrades trip just got even more exciting.

After a whole lot of studying, it was finally time to leave for Comrades. I missed school that Friday and was going to miss the next Monday and Tuesday. I don’t think I’ll ever forget lying in the sun at our hotel and thinking, ‘My friends are doing exams right now’. 🙂

The flight felt much longer than what it really was, but eventually we landed in Durban. Even as you step out of the aeroplane you can feel the buzz. Everyone is thinking about Comrades and the weekend coming up was only about the runners. After sitting in traffic for about half an hour, to cover about half a kilometre, we finally got to the Expo. Along with the finish, the Expo is one of my favourite parts and I’m sure a lot of runners would agree with me.

The Expo is just magical. Everyone is so excited about what is going to happen in just two days’ time. Nerves are being thrown about and the excitement is growing. After buying a few things, and my sister’s very own bear, we met the gang at the bar where my grandfather was excited to find a beer called the Whistling Weasel. Even Bruce had a beer. 🙂 The next day we had to put up the VOB tent at the finish. Everyone on the club’s Comrades Committee helped to put it up, which was where I first met Bev and Dave and Thomas.

It didn’t take long to put up and we all posed for photos in front of the finish and worked out which cameras would be pointing at my mom as she ran down the finishing straight with Bruce. Even then you could feel the vibe. The atmosphere was incredible, to say the least.

RACE DAY
The alarms sounded at 2am for my mom and Di to get up, but Bruce and I stayed in bed until 5:30am – because the best supporters need their sleep! 🙂

Bruce’s number was on and ready to go. Our first stop was at 33km into the race, where Bev had to stop running. We saw most of the runners that we needed to and a lot of VOB runners, who Bruce waved to. Bruce was very popular among the runners and spectators alike, and became even more popular as the day went on. I remember a runner from Australia took a photo of Bruce cheering the runners on. We helped Bev to the car, all feeling a little down, but assuring her that it can happen to the best, even though it doesn’t make anyone feel better.

Our next stop was at 60km: ‘The Big Downhill’ at Fields Hill. We saw many runners grimace while going down that very steep hill. That was my favourite stop, because there was music playing and the vibe was once again incredible. All our amazing runners went past, all smiling and looking strong, but I think the Biggest Smile Award definitely has to go to Linda Coetzee who runs for Pinelands and was doing her first Comrades. That was the last stop that we could go to because we needed to get to the finish.

THE FINISH
As I said, the finish is one of my favourite parts. Everything about it is incredible. The looks on the faces of those runners are indescribable and priceless. Bruce cheered all the runners that crossed that line, but he was slightly biased towards the VOB runners, including our silver medallists, Alan Matthews, Duncan Gilmour and Joanna Thomas. 🙂

After a while of waiting and cheering and climbing up poles to get a better view, we saw the runners who were in front of mom come in. Smiles everywhere. I think it’s impossible not to smile when finishing something this amazing. And mostly everyone stayed to see the rest of the runners in.

Then the blonde hair. I saw it running towards me and I knew that my mom had just entered the stadium. She ran past and grabbed Bruce. I climbed off my pole and ran to the VOB tent and waited for my mom. Everyone was there, smiling and grimacing, smiling and grimacing. Congratulations were given to all the runners, and the feeling of utmost happiness was indescribable.

My mom ‘waddled’ over to the VOB tent and sat down. She got a finishing time of 9:50:13, which to me is amazing. Cellphones were going crazy, as a lot of my family had seen my mom and Bruce cross the line on TV. Bruce was handed back to me, all wet and smelly. Oh well, it’s a runner smell, a smell I have grown up with. 🙂

The day was, for most, an incredible success, but all good things have to come to an end, and so this one did. That was the end of Bruce and my Comrades 2010 experience, but what’s the bet we will be back next year?

All you runners who even got to the start of this run, you are all my role models, and you are incredible, if slightly mad. 🙂 Bruce and I had an amazing experience and I’m so grateful to have been given the opportunity. Thank you!

She is the SA 10km and 21.1km champion. She has won nearly every road race she has run in the last year, and it is very likely that within the next couple of days Irvette van Blerk will be crowned the new queen of the Women’s SPAR Grand Prix Series before she leaves for the World Half Marathon Champs. Irvette has blitzed onto the scene in the last year, after having dealt with a series of injuries and personal setbacks. – BY MICHELLE PIETERS

Running has always been a part of her life; you could say that Irvette van Blerk is a perfect example of someone who lives and breathes running! Even as a little girl she watched her godmother and former Comrades winner, Francis van Blerk, kick dust in the eyes of her competitors. After most races Francis hung her medals around young Irvette’s neck who then hurried home where she displayed yet another medal or trophy from her beloved aunt. She never missed a race Francis ran. She was always there, watching and yearning for the day when she would have her very own medals.

Today Irvette no longer has to adorn her room with someone else’s medals. She has enough of her own. Not only did she recently win the SA 10km Champs, she followed it with a win at the SA Half Marathon Championships where she crossed the line in a PB of 71:09. Most recently she won the Southern Region Half Marathon Championships in Malawi and the City-to-City 10km in a time of 34:30. She is the favourite in the last leg of the Women’s SPAR Grand Prix on 10 October in Randburg where she has an excellent chance of taking the series. Then, on 16 October she will represent South Africa at the World Half Marathon Champs in China.

Champion in the Making
At the age of nine, Irvette was ready to do some of her own running. “I wanted my own trophies and medals and started to run cross-country.” She ran 4km daily; 2km in the morning followed by another 2km in the evening, of course all done under the watchful eye of her mom who followed her in the car. Irvette was dedicated; even when she had extra maths lessons, she asked her mom to drop her 2km from home so she could run back and make sure she did not miss a run!

At the age of 13 she started training with a coach. In many races she would only finish ninth but at the age of 14, she won her first SA Cross-Country Championship. “That’s when I realised I might have some running talent!” As a junior she represented South Africa at the World Cross-Country Champs and also made name for herself locally when she won the Johannesburg leg of the SPAR ladies’ race.

A Bad Accident threatens Irvette’s Career
At the end of Grade 11 Irvette was involved in a scooter accident and could barely walk for two months. “Doctors said I would probably never run again. It took me long to recover but I did!” Irvette was back at the World Cross-Country Champs three months later, finishing in 26th position.

This helped her regain running confidence and she slowly made a comeback. As with many university students, Irvette started partying more than she ran while studying at the University of Johannesburg. Two years later she realised varsity life was not for her, and at the same time, experienced a renewed passion for running. She starting working with a new coach, Gerrie Coetzee, under whose watchful eye she still trains today.

Injuries and Setbacks
Irvette is only 23 years old but has had to deal with injuries and personal setbacks. “At first I battled with recurring injuries. Luckily I managed to sort it out when I took a total break from running and found a good physio.” Then personal tragedy struck. Her stepdad passed away in a motorcycle accident last year, shortly before she was to run her first 42.2km at the Soweto Marathon. At his funeral Irvette made a silent promise to him that she would run the Olympic Marathon in 2012. “He was like my real dad. For a couple of weeks after his death I did not feel like running.”

Time Heals All Wounds
Then last year, at the 32km Tough One in Randburg, Irvette decided that was the day she would start training properly again. “What a race I chose! I was so unfit and at the 18km mark I started walking!” It might have been a tough race and a traumatic time in her personal life, but it made Irvette realise that one should never put anything off. “I learned that today is what counts. I also learned that if you have a good race, you should be grateful because you never know if you will be able to do it again!”

An Incredible Comeback
Irvette started 2010 off with a bang. She won the Dis-Chem Half Marathon in Bedfordview and followed it up with numerous victories at races countrywide. “Since December I have renewed motivation. I realise how important mental strength is. In the past I would lose races before I even started, just because my mind was not right.”

A couple of months after the Dis-Chem race, Irvette shone again when she ran her first Two Oceans Half Marathon, finishing second in a PB of 72:55. Irvette and winner Ren? Kalmer both broke the previous course record!

Spar Ladies
She loves competing in the Women’s SPAR Grand Prix Series. “At most races men get all the attention because they are way up in front. Also, they are always running along us in our space, which is not always nice. In this race the focus is on us!”

Irvette recently won the Pretoria leg of the series. “It was one of those days where I just felt so good!” It was not without a bit of a drama though. She was late because of traffic and then she had to try and make her way through thousands of women already lined up. When she eventually got to the front she felt a bit nervous seeing the country’s cream of the crop lined up.

Initially Irvette planned to run in the pack up to the 7km mark, but before she knew it she was leading! “We went through the 5km mark in 17:05. I thought it was too fast, but decided now I just have to run, chase the leading car and see what happens! When I turned to look who was behind me at the 9km mark, I realised that I would win! I entered the stadium with a big smile because I knew I could relax a little and enjoy the winning moment.”

Only hours later Irvette and her clubmate and friend, Ren? Kalmer, were on a plane to KwaZulu-Natal to compete in the KZN leg of the same series. They only got to bed at about 11pm and were understandably tired at the lineup the next morning. Ren?, who later realised she had glandular fever, started fast and Irvette thought it was going to be a tough race! At the 3km mark Ren? fell off the pace and once again Irvette found herself in the lead. “I was tired! But just kept running and managed to win.”

Currently Irvette is leading the Grand Prix series and a win or even a second place at the last leg in Johannesburg could, depending on finishing times, see her being crowned as the new queen of Spar.

Training
Irvette trains six days a week starting every morning with a run of between 7-16km. Three times a week in the afternoon is quality time on the track or a fartlek session. A typical track session varies between 5-12 repetitions of 800m, 20 repetitions of 400m or 30 repetitions of 200m. “We only get to rest 15 seconds in between. There are times I feel our training is harder than our racing,” says Irvette, who runs an average of 150km a week.

She prefers the half marathon distance and definitely prefers road running to track, which she finds boring. Just like many runners she sometimes finds running hard and needs to motivate herself. “When I start battling and I see there is 3km to go, I try to motivate myself by thinking in terms of minutes and not distance. I tell myself I have 12 minutes tops left!”

She realises some are concerned that she is racing too often. “The truth is when I go and run a road race, I am not always racing! I am only using it as my long run. It is easier than running alone! Sometimes I end up winning, which is a bonus.”

Personal Bests
She holds a 33:12 PB over 10km and a 71:09 half marathon PB. She still holds the 15km SA record (51:06), which she ran at the tender age of 15. “I have realised I should not put pressure when it comes to times. It is better to just run! It is great to run a PB, but one should not expect it every time. I would love to run a sub-33min 10km, but I am not going to put too much pressure. It will happen.”

Looking Ahead
Irvette would like to eventually move up to the marathon distance, but for now she is working on improving her speed. “My big goal is to run the marathon at the 2012 Olympics. It is going to be hard work, but what a goal!”

Irvette is very happy at the Nedbank running club. “It is a fantastic club and Nick (Bester) is an excellent manager. Everything is always so well-organised and everything gets done for us!” When she doesn’t run, she loves to eat pizza, spend time with her girlfriends and of course her boyfriend, champion hurdler, LJ Van Zyl. She feels finally this is her time! But she is taking nothing for granted and compares running to life. “Enjoy every moment, because it can be taken from you any minute.”