Category: Features

Many of us trained for months leading up to Comrades. Then finally Comrades day came and whether you achieved your goal or not, Comrades is done and dusted and now is the time to train smarter and faster! You might just surprise yourself and run your 10km PB 12 weeks from now. But this programme is not just aimed at long distance runners wanting to get those legs moving faster. It is also aimed at shorter distance runners who want to try a fresh approach or improve their running times. – BY DERICK MARCISZ

NOW WHAT?
Many long distance runners always ask the same question: what running should I be doing after Comrades? Well firstly I believe that all Comrades or Ironman competitors should take some time off from structured training after a long tough event that they have trained hard for over a number of months. This rest period should be anything from three to six weeks!

When one looks at the training that most Comrades or Ironman athletes do, it is usually between three and five months of regular base building training and hill work that brings them to a good overall fitness level. Why not capitalize on this ‘base fitness’ and do some faster running? Maybe even have a crack at your PB over a short distance like 10km.

The Run Faster Programme
The Run Faster Programme will be run over the months of July, August and September.

Some basic principles for the Programme are:
  Rest five weeks after Comrades, which means you will be starting this programme on Monday 5 July.
 Aim to run four to five times a week during July.
  Keep most of the runs short (8-10km) with one longer easy run of 12-14km on the weekend.
 Stay fresh and rest if tired.
  Do not run the faster speed sessions on tired legs!

Speed is Relative
It is important to remember that we can all run faster relative to our abilities or previous race times. Also remember that faster running is for everyone, irrespective of age or ability!

For the first month, there are two types of faster running:

  Fartlek repetitions: These are two minutes of faster running. You can do this on the road or on grass fields/track or even cross-country. Two minutes is good because it is short enough to run hard, but not long enough to become an endurance fast run. Run these starting easy and building up to full speed by the end of the two minutes – it is not a flat out run. The two minute recovery must be a jog! This session is a good introduction to running faster. Remember to warm up 3km before you run fast and always jog 1-2km as a cool down.

 Strides: This was one of my favourite sessions when I was a competitive runner! Warm up with a 3-4km run, then do the following on a track or on grass. If needs be it can also be done on the road. The session is done by ‘striding’ the straights of a track or the length of a field and ‘jogging’ the bends or the widths of the field. On the road stride for one or two lampposts and jog the same. Start with 10-12 strides (five/six laps) with a maximum of ten laps. Again do a cool down jog of about 2km.

Both of these sessions allow you to play with the faster running, starting slowly and building up to faster speeds. The strides session helps you develop the form and flexibility for faster running and is actually a lot of fun after months of long slow running.

The absence of specific distances and target times takes the pressure off runners at the start of a programme like this. Check out the programme on the left – this may just be the push you need to make you faster, stronger and tougher.

See you on the road this winter!
Don’t forget to look out for next month’s issue of Modern Athlete in which we will be featuring the next four weeks of this exciting training programme.

WEEK 1 – 4 July to 10 July
Sunday 4 July Long run – 12km easy at steady relaxed pace
Monday 5 July Rest
Tuesday 6 July Fartlek – 4 x 2min fast with 2min easy recovery (see fartlek training)
Wednesday 7 July Steady run – 10km steady run
Thursday 8 July Easy or rest – 8km very easy or rest
Friday 9 July Rest
Saturday 10 July Strides – 4 laps striding the straights/jogging the bends (see stride training – 8 strides)
  
WEEK 2 – 11 July to 17 July
Sunday 11 July Long run – 12km easy at steady relaxed pace
Monday 12 July Rest
Tuesday 13 July Fartlek – 4 x 2min fast with 2min easy recovery (see fartlek training)
Wednesday 14 July Steady run – 10km steady run with last 1km brisk pace
Thursday 15 July Easy or rest – 8km very easy or rest
Friday 16 July Rest
Saturday 17 July Strides – 5 laps striding the straights/jogging the bends (see stride training – 10 strides)
  
WEEK 3 – 18 July to 24 July
Sunday 18 July Long run – 14km easy at steady relaxed pace
Monday 19 July Rest
Tuesday 20 July Fartlek – 5 x 2min fast with 2min easy recovery (see fartlek training)
Wednesday 21 July Steady run – 10km steady run with last 1km brisk pace
Thursday 22 July Easy or rest – 8km very easy or rest
Friday 23 July Rest
Saturday 24 July Strides – 6 laps striding the straights/jogging the bends (see stride training – 12 strides)
  
WEEK 4 – 25 July to 31 July
Sunday 25 July Long run – 14km easy
Monday 26 July Rest
Tuesday 27 July Fartlek – 5 x 2min fast with 2min easy recovery (see fartlek training)
Wednesday 28 July Steady run – 10km steady run with last 1km brisk pace
Thursday 29 July Rest
Friday 30 July Rest
Saturday 31 July Time trial – 4 or 5km at 85% effort to determine fitness to use as a base to improve
   
WEEK 5 – 1 August to 7 August
Sunday 1 August Long run -14 to 16km easy
Monday 2 August Rest
Tuesday 3 August Fartlek – 6 x 2min fast (see fartlek training)
Wednesday 4 August Steady run – 10km easy
Thursday 5 August Hill repeats 4 x 300m long hill – not too long concentrating on high knee lifts and fast ‘turnover’
Friday 6 August Rest
Saturday 7 August Strides – 6 strides (see stride training – 6 strides)

Derick Marcisz (55) has been involved in running, cycling and triathlons for over 40 years. He has run 25 sub-2:30 marathons with a marathon PB of 2:17.1 and a half marathon PB of 65:36. He has run all the major ultra marathons, including Comrades and Ironman and competed at provincial level in track, cross-country, road, duathlon and triathlon. Derick is the current 2010 SA Triathlon Champ for Olympic distance for age group 55-59 years. He has also been involved in coaching/assisting athletes for many years and is currently doing an ITU Triathlon Coaching Course.

At the end of March a haggard-looking David Grier arrived back in Cape Town after a harrowing solo run through Madagascar. Having lost 20 kilograms, survived tropical storms, more than 100 dangerous river crossings, swamps, bilharzia and leeches, and having come close to dying four times, he had quite a story to tell. – BY SEAN FALCONER

Having paddled his sea kayak 500km from Mozambique to Madagascar, and then run 2 100km of the 2 700km from the southern point to the northern point of the island, David Grier was lying under a bush, trying to stay cool in the jungle humidity as he fought a fever that left him too weak to move. He had contracted bilharzia halfway through the run from the stagnant water he had run and swum through, had lost about 15kg in body weight, and had blood in his urine.

“I sent an SMS to Professor Wayne Derman back home to discuss the symptoms, and he replied,
‘I don’t think you’re going to make it; we need to extract you.’ It was one of the most gut-wrenching moments in my life. I don’t know if I was close to dying, but I do know that you get to that stage when you sit down and feel it would be so much better to just close your eyes and rest. My body was totally useless, but my mind took over and pulled me out of that deep hole. I had to pick myself up and push on, because I knew that every day I spent in that jungle meant more chance of getting sicker.”

DEATH-DEFYING
That was only one of David’s close shaves with death during the challenge. While paddling to the island, the 50-year-old father of four and celebrity chef from Cape Town says a tropical storm suddenly appeared from nowhere. “It was coming right for me, so I turned to look for my support boat, but it was just a tiny speck in the distance. Luckily they picked me up just in time. The yachting fraternity did tell me I was mad to go across in monsoon season!”

The torrential monsoon rains nearly claimed his life twice on the island. “One night in the jungle it was freezing and I was getting hypothermia. I knew I had to keep moving to keep warm, but it was dark and I couldn’t go anywhere. I put on all the clothes I had in my rucksack, then stood against a tree so most of the water would run off me. Next I did pull-ups on a branch to generate heat, but when that got too much, I just immersed myself in the swamp water – because it was a lukewarm 28 degrees!”

Then, less than two days from finishing, he was crossing a flooded river near a waterfall at night when the current took him. “My rucksack was filling with water, and I knew that the waterfall would mean the end of me. I told myself not to panic, relaxed my body, and suddenly I felt branches scratching my face, so I reached up and pulled myself out of the river, bit by bit. I lay on that riverbank until the sun came up, knowing that those few seconds of rational thought saved me, because panicking exhausts you and prevents you from fighting back.”

GOING SOLO
David is no stranger to long runs. In 2006, he and Braam Malherbe became the first people to run the full length of the Great Wall of China, covering 4 200km in 98 days. Then in 2008 the duo completed the South African Coastline Challenge, running 3 500km in 80 days from the Namibian to the Mozambican border. Both runs were to raise money for the Miles for Smiles Foundation, which funds operations to fix the facial deformities of children with cleft palettes and lips, and give them better quality of life. “I know how much these kids suffer, so when I see the before and after pics, I know why I put myself through this,” says David.

With Braam pursuing other interests, David decided to undertake his first solo challenge, and chose Madagascar because of its mystique and beauty. “The forested areas are like a dream world, but the island is going through a bad stage of collapsing infrastructure, deforestation and erosion. As a result there isn’t much birdlife left, and only pockets of lemurs, but it’s a great place if you love snakes – I saw about eight a day. And the chameleons were absolute monsters!”

“What stood out for me was the weather and conditions, which made this mentally and physically the most difficult thing I’ve ever done. In the south it was so hot I couldn’t run after 10am and had to start at 3am. But the biggest downfalls were the monsoon rains, stagnant water and disease. “I chose to run in the monsoon season because there are no shops to buy water. The rainwater sits in little hollows and I had to sift the mud out through a t-shirt. It’s the only water to drink – and it nails you from both ends!”

A WORLD APART
David had a support crew made up of fellow South African, Nick Heygate, and two Malagasy locals following him in a 4×4 vehicle, but only saw them for about half of the time. Many roads and bridges were washed away and his crew had to take long detours, which meant he sometimes went up to 14 days without seeing them. The plan was to first run up the centre of the island to the capital Antananarivo, then veer east to run in the lee of the mountains for more protection from the rain, but David says this was where the warm and cold air met and it actually rained even more!

“I was wet for days on end, and the gravel and mud in my shoes shredded my socks, so I had to be so careful to avoid my blisters getting infected. Then the roads just ended and the crew had to drive 500km back to the capital, cross to the west coast and drive another 700km to meet me while I trekked 250km through swamps and jungle to get to the other side of the island.”

The stagnant rainwater brought another problem. “The leeches were disgusting. Nick and I pulled more than 150 off ourselves each day. And if you scratch it off incorrectly it regurgitates, which infects the bite, then flies lay eggs in the wound and next thing you know you have maggots in the wound and your muscle tissue starts rotting. It happened to Nick and he had to be extracted, but he recovered and then continued the journey with me. He’s one tough guy!”

David visited villages whenever possible to find food, water and shelter as well as to ask for directions. “If I’d just followed GPS co-ordinates, I’d probably still be stumbling around the swamps and jungles. The villagers knew the best routes, especially the driest options when it rained.” But first he had to convince them not to be scared of him. “I would arrive in some towns and the villagers would run away, because they’d never seen a white man before. Then I scared them all over again with my talking phone.”

The local cuisine also posed a few challenges. “Their basic food is rice eaten with whatever protein they can find, but it’s very limited. The worst was one horrific meal of zibu hoof soup, with rotten gel oozing out of the cow hooves. I simply couldn’t eat it!”

WHERE TO NOW?
So is there another challenge in the pipeline for David? Not yet, he says. “I’ve taken a mental and physical hammering from the last five years. So much has happened to me, and it’s difficult to adapt to normal life. One day I was fighting for my life in a cyclone in a jungle; two days later I was in a mall back home. Now I know what a caged animal feels like!”

“Also, I realised on this journey what I have put my wife and family through. You sometimes think it’s only you out there,
but this time I thought to myself, ‘You’re being really selfish!’ So I spoke to my wife, Lizelle, but she said what we are achieving makes it worth it. The fundamental reason for the runs was to make a difference and inspire people to also go out and make a difference. I think I have achieved that.”

FOR THE CHILDREN
Through their first two runs, David and Braam
raised just on R3 million for the Miles for Smiles Foundation, which has funded more than 1 000 operations in South Africa, Rwanda, Swaziland and the Congo. David will be heading back to the island in September when 180 operations will be done there. To date, David has raised over R500 000 through his Madagascar run, and will continue with this effort for the rest of 2010. To contribute to David’s Madagascar Run fundraising campaign, go to www.milesforsmiles.co.za.

READ ALL ABOUT IT
David has written books about his first two runs, filled with stunning photographs he took along the way, and will be writing about his Madagascan run in the near future. His books on the Great Wall run (Courage and Rice, R300) and Coastline Challenge (Hope in Thyme, R250) are available at www.davidgrier.co.za.

Four lucky readers could each win a signed copy of Hope in Thyme. Simply log on to www.modernathlete.co.za and click on the competition link on the homepage. Competition closes 26 July.

It is every runner’s nightmare: oversleeping on the morning of Comrades and not making it to the start line. For actor and TV personality, David Vlok, this nightmare was no different. Every year in the lead up to Comrades he would dream that he overslept or forgot to put his shoes and race number on. Luckily, for the past 19 years that he has tackled the long road between Pietermaritzburg and Durban, this has been nothing but an awful dream. Then came Comrades 2010, the day he was meant to run his 20th race and receive his coveted double green number. – BY MICHELLE PIETERS

It’s 4:45am in a room in the Elangeni Hotel located on Durban’s popular beachfront. A cell phone rings and he fumbles in the dark to answer. His girlfriend on the other side of the phone says, “Hey my love, how is the start?” A thousand things race through his mind; it can’t be Comrades day. Surely someone would have woken him. By now David is wide awake and he realises something is very wrong. When his girlfriend asks where he is, panic takes hold of him and he shouts, “I am still in Durban!” And so David Vlok’s worst nightmare became a reality.

REWIND
Let’s rewind a little. Two days before Comrades David and one of his best buddies, Bruce Fordyce, left with the rest of the Nedbank elite team. David’s girlfriend, Candice Cullinan, could not accompany him to Durban this year and David shared a room with Renier Grobler, part of Nedbank’s seconding team. David was excited. It was his 20th run and apart from a niggling foot injury that was resolved just before Comrades, he was on target for a Bill Rowan medal.

The evening before Comrades the boys from the Nedbank team had a couple of pints while watching the Super 14 Final. Around 10pm David called it a night. On the way to his room he reminded Renier to bring him a bigger running vest, as his vest was too small. Renier eventually made his way to the room, forgetting the vest and mentioning to David that they were still busy preparing nutrition and hydration for the athletes. David assumed Renier would bring the vest at a later time.

Why he did not set his alarm still puzzles David. “Each year I set my own alarm or I get a wake up call. This year for some reason I just assumed I would wake up as Renier got ready.” What David did not know was that Renier got so wrapped up in getting everything ready, that he did not sleep. Just before 3am he took a quick shower and left the room quietly to finalise the last details, forgetting David’s vest and assuming David had set an alarm or arranged for a wake up call.

Around 3am the Nedbank pro athletes left in two vehicles from their respective hotels. Bruce, who stayed at the Hilton, thought his buddy David was in the second bus. Only when they all arrived in Pietermaritzburg, did they realize that David was missing…

THE NIGHTMARE CONTINUES
The first thing David did after realising he had overslept was to phone hotel staff to find out if there were any Nedbank athletes downstairs. When the surprised receptionist answered that they had left, David shouted, “How can they leave me behind? And they left in my vehicle! On top of that they did not even bring me my bigger vest!”

He asked hotel staff to arrange transport for him to Pietermaritzburg. Survival mode kicked in. David tore his small vest trying to make it looser and hastily pinned his race numbers to it.

He ran downstairs, cell phone in one hand and energy gels in the other, only to find that there was nobody to take him to Pietermaritzburg. “You can’t do this to me!” David shouted. His eye fell on a haggard-looking taxi outside the hotel, with the driver fast asleep in his seat. “How much to Pietermaritzburg?” David shouted. “R800,” came the sleepy reply. “I don’t have cash on me. When you get back ask the hotel staff to pay,” David exclaimed.

COULD IT GET ANY WORSE?
Eventually they made their way onto the highway. David frantically phoned Renier and demanded to know why they had left him behind, soon learning it was all a misunderstanding. His watch told him it was 5:10am. David reassured himself that starting even ten minutes late would be okay.

About 40km from Durban the taxi came to a standstill. No petrol. Could it get any worse? David grabbed R50 from the driver’s moneybox and ran 1km to a nearby garage where he bought a can of petrol and ran back. It was 5:30am. He realised the cockerel has crowed in Durban, Chariots of Fire had been played and the gun had gone off.

He refused to give up! In Pietermaritzburg, the taxi battled to get to the start as most roads had been blocked off. It was 6am.  David caught sight of the Town Hall’s lights, jumped out of the taxi and started running. The start was about 3km away and he sprinted to get to it.

It was 6:15 as David ran towards the start! Amused spectators assumed he had forgotten something very important if he was running back to the start. Officials started rolling up the red electronic timing mat that registers all Comrades runners as starters. David hysterically shouted, “Stop! Stop! Put the electronic mat back so my start time can register!”

Officials refused as David tried to explain that it was his 20th run and he had gone through so much in the last 90 minutes just to get to the start. But officials informed him that he had been disqualified from Comrades 2010.

Just then a spectator took a photo of David. He realised the picture would later serve as a record that he had started the race. He ran right past officials who once again warned him that he was not allowed to run. “Are you going to chase me all the way to Durban?” David asked.

DAVID’S DETERMINATION
He ran slightly off the route as he was worried that officials ahead would pull him off the road. As he got back onto the main road, a police car pulled up next to him. “David, what are you doing?” the policeman asked. By now David was running at nearly full speed as he tried to catch the back markers, so that he would disappear into the crowd.

For the first time that day things started looking up. The policeman agreed to escort David on the route. Then two police cars and an ambulance joined the escort. Later that day, David told Bruce that for the first time in his life, he felt as if he was leading the race!

VISUALISE IT
Helpers and supporters at the water tables looked on in surprise as the police escort passed them with David in tow. Was there a second race they weren’t aware of?

The policeman told David that the backmarkers were about 8km ahead of him. At that stage, David was running sub 5min/km to try and catch them. At the top of Polly Shorts he saw the lights of the cars escorting the back markers. By then spectators and helpers had caught on to what was happening. Some began to cheer and others started running next to David. About 15km from the start, David eventually caught up to the last two runners of the nearly 16 000 person field.

HELP ME VLAM!
David reached Vlam Pieterse, well-known leader of the sub-12 hour bus. A surprised Vlam’s first words were, “What are you doing here?” He then reassured David that he would make it to Durban if he relaxed and sat in the bus for a while. However, David’s body was reacting to stress and starting too fast. He started cramping and throwing up and eventually lost the bus. Someone passed him a banana and he slowly started to feel better, and caught up to the bus once again. Every time David saw an official he cringed, worried that they would pull him off the road. After all, he had been disqualified and was technically not allowed to run.

Around the 60km mark David made a pit stop, but got too close to a thorny bush, which tore his number. Could anything else go wrong? He struggled to get his number back on. Eventually back on the road he picked up the pace, fighting his way to Durban, worrying the whole time about what would happen when he reached the finish line.

THE FINAL COUNTDOWN
The last 10km David ran at 5min/km passing many runners, some probably wondering whether he had cheated. How could someone in this group run at a sub 5min/km pace after 70km on the road?

David entered the stadium a worried and emotional man. By now many spectators, officials and Dave Dixon, the president of the Comrades Marathon Association knew what had happened. The crowd was cheering and the announcer mentioned his name and the fact that it was his 20th run.

David crossed the finish line in 11:13 and ran straight to Dave and other officials. After explaining his situation, Dave assured him that he would be registered as an official Comrades finisher and that he was allowed to collect his medal and coveted double green number.

Bruce presented David with his double green number. He burst out laughing and his first words were, “Show me what a Vic Clapham medal looks like.”

THE NIGHTMARE ENDS
“That evening everything was surreal, as if it did not happen to me. Only the next morning I started laughing. Today I ask myself, ‘Why did I not just get back into bed once I realised I had overslept? Why when there was no hotel transport did I get into a taxi? And why when I was disqualified did I keep on running? Why did I not just give up and why did I put myself through all the torture to get to the finish line? But I know it is in my nature to never give up no matter what. And I suppose that is what Comrades is about; its what makes this race so special.”

READY, STEADY, GO
Next year David will be back. And he will set an alarm. “I will always run. I love my beer too much to stop training. If I do stop, I will put on weight and look like Bruce did two years ago, a little vetkoek,” chuckles David, co-owner of Ogilvy’s, a pub and restaurant in Midrand.

Her goal was to complete Ironman 2010. Halfway through her training she attempted Ironman 70.3 to gauge her fitness and gain experience. Unfortunately she failed to complete it, but Liezel van der Westhuizen dusted herself off and kept training. On 25 April this bubbly DJ and Idols-presenter completed the gruelling Ironman in 16:19:51! Modern Athlete spoke to Liezel about never giving up and always focusing on your goal. – BY MICHELLE PIETERS

You have just conquered Ironman 2010. What an amazing achievement!
You must be very proud.
I’m proud of achieving the biggest goal that I have ever set for myself! It was something that up until three months ago I never thought I would be able do. I know now why the Ironman motto is: ‘Swim 3.8km; Bike 180km; Run 42.2km – Brag for the rest of your life’, because I haven’t stopped talking about my big achievement!

What were the days leading up to the event and the night before the race like?
I was a nervous wreck as I was told by fellow triathletes to not even bother attempting Ironman as I wouldn’t finish. I normally don’t listen to negativity but when you hear the same thing, it does start playing on your mind. I had sleepless nights and kept having nightmares that I would forget my running shoes. When I arrived in PE and saw all the athletes who looked so confident, I felt scared and intimidated. I remember standing in the middle of the expo wanting to cry. Then a very good friend phoned to wish me luck and told me she was praying for me. Suddenly I found a sense of calmness.

How was your experience of the three different disciplines?
The swim was very choppy but I expected that. I remember running into the cold water and thinking, ‘Just get through the swim and don’t think about the bike or the run.’ The water was so cold that my legs started to cramp. At one stage I was just using my arms to swim, not kicking at all. The race organisers announced before that if anyone was seen struggling, they would be pulled out due to the dangerous conditions, so I tried to get rid of the cramps by stretching and not looking as if I was in trouble. I would have been crushed if I hadn’t even finished the swim.

Which part of the race was ‘easiest’ and which was the hardest?
I loved the swim even with the conditions and the cramps. I thought the run would be the hardest because I hadn’t done any long distance races. However I totally enjoyed the run, mainly thanks to the crowd support. I was even teased afterwards that if I hadn’t stopped to chat to spectators, I would’ve finished earlier!

Did you ever feel like giving up?
There wasn’t any point that I felt like giving up. I invested a lot of time training and I knew that I would make it. I also kept seeing the faces of the people who told me I wouldn’t be able to do it.

How did you motivate yourself when things got tough?
I just thought of my setback at Ironman 70.3 and motivated myself to keep going. I had done the training and my mind kept telling me that I would finish. I also kept a positive attitude and thought about how much fun I was having.

How did it feel crossing the finish line?
My partner, Dean Stockenstrom, who finished Ironman in 12 hours, ran the last 10km with me. I vaguely remember meeting my parents and they walked down the red carpet with me.

  It was surreal. I couldn’t believe I was completing Ironman. I remember Paul Kaye (the MC) saying, “Liezel, you are an Ironman!” My coach (Mike Moriaty) and the rest of my club members from M.A.D Multisport were also at the finish line. I was hugely surprised to see Raynard Tissink (winner) at the finish line; he was there to hand me my medal and that was a moment that I will never forget. Only at my hotel later did it sink in and I got all emotional.

The support from the crowds must have been awesome.
There were over 38 000 spectators. It was the crowds who lifted my feet that the day. My favourite spectator on the cycle leg was a guy standing at the side of the road with an iron and an ironing board, shouting, “I am an Ironman!” I almost fell off my bike laughing. I have never experienced such an atmosphere.

How did you feel the next day?
I was stiff, though not as bad as I thought I would be. Knowing that I completed Ironman made the stiffness worthwhile. I was on the phone all day with family and friends who phoned to congratulate me, so I didn’t have time to even think of being stiff. Ironman fell right in the middle of filming the new season of Idols, but the team from M-Net and Idols gave me leave from set to take part. This also motivated me, because I knew I couldn’t come back to the set without a medal. When I arrived back on set the day after Ironman, they surprised me with cupcakes and everyone on set now calls me ‘Yster’.

Will you be back next year?
Yes! I can’t believe I have to wait 360 days until I get to do it again. I can’t wait!

What is your next goal?
I am training for the Gauteng winter trail series in June and my big goal for July is the Knysna Marathon which takes place on my birthday.

Any chance of seeing you at Comrades 2011?
Maybe…

I dedicated my Ironman finish to my parents who never once thought I wouldn’t be able to do this. My biggest dream came true when I walked across the finish line with them.

Sports Legends embrace Comrades!

One of them is known as one of South Africa’s greatest cricketers while the other is a South African soccer legend who played 74 matches for Bafana Bafana. Some people would think it strange to see Shaun Pollock and Shaun Bartlett’s names associated with the 2010 Comrades Marathon. However, supporting each other across various sporting codes is exactly why the two Shauns have gotten behind this year’s historic race. They will be present on the day to cheer on all Comrades athletes. The two Shauns shared their thoughts on Comrades 2010 with Modern Athlete.

THE CRICKET HERO
“It was never an option to run the race – that would be far too great a challenge,” chuckles Shaun Pollock. “But I figure that if I am there to support on the day, then at least I am doing my part for the sport of road running as well as charity!”

Shaun (36), or ‘Polly’ as he is affectionately known, retired from all forms of cricket in 2008. He is currently involved with various appearances and does some Master of Ceremonies work. Since retiring he has decreased his training regime, focusing more on family time and business engagements. “I still work out and will always be interested in all sports, so I think it will be nice to watch this spectacular sporting event as opposed to competing in it. I am looking forward to cheering everyone on from the VIP area for once!”

Shaun’s father, Peter, has taken on several Comrades Marathons. “So I suppose there is some pressure for me to compete in order to rise to the challenge! But, in all seriousness, there is no way that one can compete in a race of this magnitude based purely on proving a point. That alone would not be enough to get you through even the first two hours of the race! The Comrades, and those who compete in it, are truly on a different scale. I am looking forward to being a part of it, and I absolutely will be out and about on the day, spurring each athlete on.”

Maybe one day he will rise to the challenge and take on the mighty Comrades, but for now Polly is happy to be a supporter!

THE SOCCER LEGEND
“Comrades is an incredible race, and I have the upmost respect for all those even attempting it. I would feel no shame were I unable to complete the race, but instead great pride in even attempting,” says Shaun Bartlett, who is retired from all forms of soccer. He is currently contracted to SuperSport as well as ESPN for the FIFA World Cup™ 2010. “I am thoroughly enjoying my ‘retirement’, and filling my time with a series of new sports is keeping me fresh and interested,” says Shaun, who recently competed in the gruelling eight-day ABSA Cape Epic Cycle Challenge – a race consisting of over 700km of mountain biking throughout the Cape.

“I thought I had done well just to finish the Epic, but I know that Comrades is an even more challenging event – one which I am not yet ready to take on! I am looking forward to joining Polly on Comrades day and I hope that we can assist those struggling to dig deep and keep putting one foot in front of the other.”

“As professional athletes, we have all been through times when we honestly thought that we could not go on – whether in the gym, on a training field, or during the game. Sometimes we were injured, but quitting was not an option – and for that reason, I am looking forward to helping whichever athletes need it on the day. I will be there in full spirit, willing them not to quit and to keep pushing.”

Shaun loves spending time with his family and has three active boys. “I often feel like I have run the Comrades at the end of a weekend! Knowing how hard the Comrades runners have trained for this race, and balancing that with a family as well as a job is amazing and I respect each athlete who is going to take to the start on 30 May.”

“My wish for this year’s race is to have the lowest injury rate ever. I know that there is nothing worse than training so hard, being so prepared, then getting injured within the first few minutes or hours of the competition. There can be no greater heartbreak than sitting on the sidelines. I would like to wish each athlete the very best of luck, for one needs luck if you are not to be injured!”

Look out for the two Shauns at the Toyota water points or in the Toyota hospitality suites!

For many of us, the long-awaited Comrades Marathon will soon be over. Months of hard training have taken their toll on our bodies, both mentally and physically, and many of us are looking forward to the off season. However, now is the time for vital recovery, but many of us stop exercising, or we don’t follow a specific eating plan, which leads to unwanted weight gain. Putting a nutrition plan in place to aid in optimal recovery and help with weight management, could make the winter months that much easier to get through. – BY CHRISTINE PETERS

BALANCE THE SCALES
Not sure how to eat to ensure maximum recovery and minimal weight gain? Use the following as your guide.

• Carbohydrate – Despite a reduction in training during the off season, your calorie intake should still consist primarily of carbohydrates, as these are an immediate and primary source of fuel for the muscles and brain. Between 50-60% of your total calorie intake should consist of carbohydrates. Choose wholegrain breads, high-fibre cereals, wholewheat pasta, brown and wild rice, baked potatoes, fruits and starchy vegetables, dried beans and lentils.
• Increase your vegetable intake – Replace some of the starch you used to eat with lower carb vegetables such as broccoli, cauliflower, peppers, marrow, spinach, salads, squash, etc. Vegetables contain more fibre, which helps you feel full.
• Protein – Most people eat more than three to five times the amount of protein they need. On top of that, some protein food sources are high in fat. Protein should comprise 10-20% of your total calorie intake. Cut visible fat from meats and choose lean proteins such as skinless poultry, non-fried fish, skim milk and eggs.
• Fat – Fat contains more than twice the calories per gram that carbohydrates and proteins do. Less than 25% of your daily calorie intake should come from fat. Choose small amounts of cooking oils, spreads and salad dressings, and mostly unsaturated fats like extra virgin olive oil, avocado, olives, seeds, etc. Essential Omega-3 fats are found in oily fish like salmon, fresh tuna, mackerel, herring, pilchards and sardines and should be eaten at least two to three times a week.

TIME TO EAT?
To maximise your metabolic rate, ensure that your meals are no more than five hours apart. Eating three meals with one or two snacks daily will keep your metabolic engine cranking. Try some of these easy meal suggestions:

• Swap sandwiches for soups, which are nutritious, filling and often low in calories.
• Use beans and lentils instead of meat in stews, soups and casseroles.
• Drink herbal teas to increase your water intake.
• Make a little extra when preparing meals and store it as a healthy ‘grab and go’ option.
• Take the time to keep a detailed food and exercise diary every now and again, so that you can monitor patterns of your current eating behaviour.
• Don’t forget to drink; aim for about 30-35ml per kg body weight per day.

Also, choose an age and/or gender-specific standard multivitamin (i.e. no more than 200% of the daily value for each individual nutrient).

KEEP ACTIVE
As little as 30-60min of daily activity will help keep your weight in check. For longer duration exercise (60min and more), low to moderate intensity (50-60% VO2 Max) is recommended to burn fat, however higher intensity exercise (65-70% VO2 Max) is more effective for weight loss.

POST COMRADES RECOVERY NUTRITION TIPS
With Comrades being the ultimate goal for most runners, we don’t need to refuel and replenish to the same degree as if we were running the very next day. Nevertheless our nutrition is still important when it comes to optimal recovery after such a huge event.

Recovery nutrition focuses on three areas:
• Restoration/refuelling of muscle and liver glycogen stores.
• Replacement of fluid and electrolytes lost in sweat.
• Regeneration, repair and adaptation processes following catabolic stress and damage caused by exercise.

Up to five hours after an endurance event, the muscles and liver have an increased ability to manufacture and store glycogen. Intermediate to high GI carbs are most effective as they release glucose into the bloodstream at a faster pace than low GI carbs. Also consuming a small amount of protein helps to repair damaged muscles.

Rehydration is an immediate priority as fluid deficits can have an effect on recovery and an increased risk of stomach upsets, potentially limiting athletes’ ability to ingest nutrients. Weigh yourself before and after your race and see how much weight you have lost. The amount you have lost plus 500ml is generally what you need to consume after the race. Lighter and slower athletes have a higher risk of over hydrating, which can be very dangerous in terms of low sodium levels in the blood, and can lead to death.

PRACTICAL TIPS
• Aim for 1g carbohydrates per kg body weight (50-100g with 10-25g high-quality protein) within the first hour after the race, e.g. 250-350ml liquid meal replacement, 250-350ml fruit smoothie, most sports bars (check label), 500ml low fat milk, sandwich with meat filling and a large fruit, 800-1 000ml sports drink with PeptoPro (protein peptide supplement) added.
• Repeat this after an hour or until normal meal patterns have been established.
• Avoid alcohol immediately after the event as it interferes with recovery.

If Bruce Fordyce is the undisputed Comrades King after winning the race nine times, then South Africa has a new ‘royal’ following Ernst van Dyk’s record-breaking Boston win in April. – BY SEAN FALCONER

Between 1990 and 2000, Irish wheelchair racer Jean Driscoll won Boston eight times, which made her the most decorated winner in the world’s oldest standard marathon. That record no longer stands, though, because in this year’s 114th Boston Marathon, Ernst van Dyk went one better. But he almost missed out on his ninth victory. First, he only just made it to the USA before all northern hemisphere flights were cancelled due to the volcanic eruption in Iceland, and then he had to race harder than ever for the win.

“If you can get away in the beginning at Boston, they can’t see you anymore and start thinking of second, so I gave it everything I had, but the guys worked together and at 20km they got me,” says Ernst. With 7km to go, he found himself trailing great friend Krige Schabort by almost a minute. “I put my head down and sprinted as hard as I could, and with 2km to go, I caught him. With 450m to go I went around him and started my sprint.”

Ernst won in 1:26:53, with Krige, a two-time Paralympic marathon podium finisher for South Africa, coming in four seconds adrift for his seventh Boston runner-up position. Ernst says it was the hardest race of his life. “I don’t know of anybody in my sport that’s ever come back from a minute down with 7km to go.”

LONDON DEFLATION
Six days later, having only just made it to the UK once flights were resumed, Ernst was forced to settle for sixth in the London Marathon. “They’ve had a really hard winter and the roads have been shredded by ice, which made it an expensive day for tyres – 32 of the 40 wheelchairs got flats! My front tyre went after just 5km. We can change a back tyre in three minutes, but you have to get out of the chair to change the front, so while it slows you down, you just keep going.”

MISTER INCREDIBLE
Ernst has represented South Africa at five Paralympics since 1992, winning one gold, two silver and three bronze medals. He also won double gold in the 2007 Hand-Cycling World Champs, and brought home silver and bronze in 2009. He was the first athlete to break 1:20 for the marathon and currently holds the world record of 1:18:27 (Boston, 2004). He’s also won the New York, Los Angeles, Paris and Seoul Marathons, amongst others, and was the 2006 Laureus Sport Star of the Year.

He was born with under-developed lower legs, which were later amputated below the knees and today he wears prosthetic legs. The 37 year old lives in Paarl with his wife and 19-month-old daughter, and works as Head of Events at the Stellenbosch University Sport Performance Institute. He also runs his own company, Enabled Sports, catering for the gear needs of disabled athletes.

Ernst says he’d love to do the Ironman, but his SASCOC contract doesn’t allow any high-risk sports prior to the London 2012 Paralympics. “I don’t mind, though, because we finally have government support on par with overseas countries and I’m well looked after.” Therefore, from June until August he will focus on hand-cycling, which he says is great for upper body strength work, building up to the World Champs in Canada. “After that I’ll go back to the chair for the Chicago and New York Marathons, and next year I’ll follow the same programme, which will include going for a tenth win in Boston.”

Go to www.modernathlete.co.za and click on the video section to see more of Ernst.

Records are made to be broken and he won’t feel bad if his record for the Comrades ‘down’ run is broken this year. The question is: will it happen in the 85th running of the Comrades? It is highly unlikely, speculates Leonid Shvetsov, Comrades record holder of the ‘up’ and ‘down’ races. Modern Athlete spoke to Leonid about Comrades 2010, his life in Russia and whether we can expect him back on African soil anytime soon. – BY MICHELLE PIETERS

Leonid Shvetsov has definitely left his mark on the Comrades Marathon. In 2007 he smashed Bruce Fordyce’s long standing down record of 21 years, crossing the finish line in 5:20:41. The tall Russian followed it up in 2008 when he beat Vladimir Kotov’s eight-year-old ‘up’ record, coming home in 5:24:47. On top of that, Shvetsov was the Russian marathon record holder for ten years before an athlete, coincidentally one that he coached, broke the record. “I was by no means sad! Records are meant to be broken, sooner or later. It was great that my record was broken by a runner that I coached,” says Leonid, who retired from competitive running last year. 

BREAKING THE COMRADES RECORD
“It took a tremendous effort to break both records.” Leonid explains. Friends asked Leonid how he managed to break the ‘down’ run record by such a large margin (over three minutes). “I told them running is not high jump or pole vault, where you can add just 1cm each time! Comrades is extremely unpredictable, and even when I knew I had time to spare on my way to breaking the record, I still kept a fast pace.”

IS MUZHINGI THE MAN?
Is 33-year-old Zimbabwean Stephen Muzhingi, winner of the 2009 Comrades in the second fastest time (5:23:10) in history, the man to break Leonid’s record?

“So far only Stephen has come close to my time. He also beat the old record set by the great Bruce Fordyce. But with all respect to Stephen, he still has almost three minutes to cut from his time! Last year he struggled a lot towards the end of the race. I think it’s unlikely the record will be broken soon.”

Stephen definitely has the most potential. “The hardest part for Stephen will be if he is on his own for a prolonged part of the race (like I was in 2007). That adds another difficulty. Last year I tried to go for the record again, but when I was on my own, I started to lose ground and in the end lost the race. No matter what results were achieved prior to Comrades, the race on the day will show who is who. One thing is for sure, the mental and physical both count equally on the day,” says Leonid, who has completed 44 marathons and run in two Olympic Games.

BEHIND THE SCENES
Leonid is a family man who loves being with his wife and children. He owns a car service and repair workshop, which he became involved in just before his wedding. “I acquired a Soviet-made limousine from 1954 and decided to turn it into our wedding car!” This was the start of his interest in repairing cars. Today the business is flourishing.
 
Leonid is also involved in internet coaching for high-profile athletes. Many would ask how effective it is to coach elite runners over the internet. “I agree that it takes a coach’s personal attention to provide a quality training programme. But my experience showed that if a person is highly motivated and organised, his or her cooperation with me can be productive. I have worked with a few world-class athletes who performed well. Amongst them are Lidya Grigoriyeva (winner of LA, Boston and Chicago Marathons) and Irina Timofeyeva (winner of the Hamburg and Shanghai Marathons and seventh place finisher at the Beijing Olympics).”

He currently coaches five runners in Russia who could be considered world class. The men’s PB marathon times range from 2:07 to 2:11 and the women’s from 2:28 to 2:32.

These days he does not take training too seriously. In fact, when the snow began to fall in Russia in December, he did not run for four months! “I did cross-country (some call it Nordic) skiing once or twice a week, partly because of my three kids. They want to be with ‘Daddy’ every minute. I can’t say I miss hard training, but I do sometimes still run at a good pace, though that pace is still not even close to what my competitive speed used to be!”

COMRADES ADVICE
• Run your own race.
• Novices should never give all they have at any stage of the race. “The easiest two of my five Comrades were the ones where I set records. I was well-prepared, but I also only started struggling in the last 10km. The first half of both races felt like an easy training run! I was literally jogging, and that’s how anyone should feel in order to run an even pace.”
• No matter who you are, the distance will always get to you at some stage. “To me the hardest part was the last 7-8km. I tried to get over it by telling myself that everyone’s hurting, but maybe I am suffering the least!”
• Approach the ‘down’ run differently. Run the downhills in the first half at a more relaxed pace. “If you overload your legs (especially your quads) in the first half, the last 25-30km will be torture.”
• The most important thing is to think positive! “That is not as easy as it sounds. Practice being positive prior to the race.”

FUTURE PLANS
“My number one goal is to live in a happy and healthy family, raise good kids and be friendly with the world around me! I also want to concentrate on my coaching.”

Leonid says it is very possible that he will return to Comrades one day. “Very few races in the world are supported and watched like the Comrades. I would love to find myself in a Comrades atmosphere at least once more time.”

This is not an article about the many hours of training that you require before you attempt a triathlon, or the massive sacrifices that you need to make. This is a story about how, in the space of one minute, nine months ago, my life forever changed course. I am an Ironman.  – BY GREG KOCKOTT

The 8th of July was our centenary old boys’ dinner and after a good evening of dining and drinking, the conversation turned to how two of the guys I was at school with had completed their first Ironman in PE two months prior. Under my breath and with the courage of Rob Roy, I said, “I wouldn’t mind doing something like that one day.” That was the standard non-committal response to most things that were never really going to be done. Or it was until one of my mates said, “I bet you can’t.” 

That was the beginning of the most unbelievable journey of my life.

START OF AN INCREDIBLE JOURNEY
The reality of the situation is that if I was Chris (the guy I took the bet with) and I had the opportunity to make a R10K bet with someone who, at that stage, looked like me, I would have taken the bet too. That’s the scary bit. On the 8th of July last year I could not have run 1km. I was 30kg heavier than I am now and was on the verge of some serious health problems. I had no idea what was in store for me in the coming months.

I called up Ironman finisher and friend, Rowan Dancer, told him about my bet and we hit the gym. My days were consumed with early morning spinning classes and running on a treadmill in the evenings. This challenge would bring forth a whole bunch of firsts for me, and before long I started seeing results. I could now make it to the end of my road and back without stopping, and eventually around the 4km time trial track in Sunninghill.

Then I did the Energade Series, which seemed daunting at the time (600m swim, 20km cycle and a 5km run), followed closely by my first 10km race (I nearly died) and my first 15km. Then, shortly after the December holidays, it was Ironman 70.3 (1.9km swim, 90km cycle and a 21.1km run).

THE REAL DEAL
It was then that the real training started, and we spent the next four months turning ourselves into finely-tuned endurance athletes. Our conversations were consumed with how far we cycled, our run splits and our nutritional plans for race day. Before I knew it January, February and March came and went. We had covered enough distance to get from Johannesburg to Cape Town and back… twice! I was ready.

As the sun rose over Port Elizabeth on the 25th of April the realisation hit me that this was again going to be a day of firsts. Ironman is as much a mental challenge as it is a physical one. It’s once you’ve already been on the road for six hours with the knowledge that you still have another six to go, that the race really starts. No one can prepare you for the long hard conversations you are going to have with yourself 150km into the cycle when your legs are sore and your saddle is perfectly imprinted on your rear end. Take note of the motivational sticker on my bars (a Google search for ‘HTFU’ will do a good job of explaining the concept).

THE RACE WAS ON
We suited up, dropped our swim bags off with loved ones and supporters and stood on the beach looking into the Indian Ocean as the sun rose over Port Elizabeth. The African tribal drumming sent chills down my spine and before we knew it, the cannon sounded. The race was on. The sea was choppy but the swim was good and an hour and 20 minutes later, I found myself out of the water and kitting up for the cycle. The first lap was great, new course, new experience, and new friends. Cycling can be quite a lonely affair as it’s a non-drafting event (you’re not allowed to ride in a bunch). What this really means though is that you are going to be doing a whole lot of soul searching. The second lap was the worst for me. It’s the middle of the race and you undoubtedly will start questioning yourself. The third lap was tough, but awesome. It was the last time I would have to see the cycle course and it meant that I was over the halfway mark.

THE RUN OF MY LIFE
What really makes Ironman such an awesome event is the support you receive, not just from friends and family but also from every single one of the thousands of people lining the course. The run, although definitely the toughest part of the race, was also the most incredible part. I had the run of my life and ended up running my 42.2km with a builder, a farmer and a doctor. I caught Theunis, the doctor, at the start of our third lap, 28km into the race and we just clicked. He was keen to break the 13-hour mark and so was I. We did a great job of spurring each other on. We picked up the pace and ran the last 14km like men possessed. This was also the first time, since the cannon went off, nearly 11 and half hours earlier, that we started thinking about crossing the finish line. We were going to become Ironmen!

BECOMING AN IRONMAN
As we headed past the last water station, only 600m from the finish line, Theunis gestured for me to run ahead. The only advice I can give to you at this stage of the race is to clean yourself up at the last water station. For your supporters and family’s sake, get rid of the last 11 hours of food, sweat, solidified salt and dirt. It’s the last 600m of Ironman that will get me back there next year. There aren’t too many achievements in this world that will give you the high that crossing the finish line at Ironman will. That’s the truth. 12 hours, 43 minutes and 30 seconds after the cannon sounded on the beach with the sun rising in the background, I was an Ironman… and now I’m addicted!

WHAT’S NEXT?
Well, I’m hooked. Not just on Ironman though but on the other extreme adventures this world has to offer too. I spent a lot of my time training with a group of guys who formed part of Lifestruck, a bucket list company, whose mission it is to provide a platform for people to inspire other people by sharing their stories. I’d like to, through Lifestruck, coach a few like-minded individuals through their own Ironman journeys. It’s been inspiring working with such a motivated crew who had a great deal to do with my success. I look forward to giving back to the people who selflessly gave to me.

From a sporting perspective, the next big event for me is Southern Storm in September, a six-day, staged, full service, off-road duathlon featuring mountain biking and trail running that traverses some of the most spectacular natural and wilderness regions in Africa. On day one we run the entire Otter Trail, normally a five-day hike. I can’t wait.

They were the champions of Comrades 2009, winning one of the most gruelling ultra distance events in the world. Most of us look at them in awe and often wonder how it’s possible to run at such speeds over such a distance! In the women’s race the well-known and loved Russian twins have dominated on African soil, taking Comrades glory six times between them. And though anything can happen on the day, most expect them to win again this year. The only question the running community is still asking is, which twin will enter the stadium first? In the men’s race a Zimbabwean ran to his first Comrades victory last year, setting the second fastest Comrades time in history. Many predict a second win from him this year. Modern Athlete has the inside scoop on what makes the 2009 champions, Elena and Olesya Nurgalieva and Stephen Muzhingi, tick. – BY MICHELLE PIETERS

DOUBLE TAKE

Elena and Olesya Nurgalieva have won their way into the hearts of many South Africans. With their trademark running style, red bobbing ponytails and friendly smiles, they have become something of a Comrades tradition. The limelight of it all has certainly not gotten to their heads. Anyone who has ever met them will tell you the twins are not only super fast, but also super cool, fun to be with and very humble. They can often be seen strolling around at the Comrades Expo enjoying the sights with the thousands of other ‘normal’ runners. They are always happy to stop for a chat (though their English is limited) and a photo opportunity.

FROM HUMBLE BEGINNINGS…

Elena and Olesya were born on 9 January 1976 in Bolshoi, about 300km outside Perm in the West Ural. For the first three years of their lives they lived with their parents in their grandmother’s house before moving to a two-bedroom apartment. At the age of ten, the family moved to a farm where their parents still live today. They have an orchard and keep sheep, pigs, geese and cows, as well as the dogs and cats the family all loves.

The twins have more than just sporting talent; they excelled at both primary and high school. After school they attended the Perm University from 1993-1998, where they studied towards a biology degree. And on top of that, they studied part time towards a physical education degree (2000-2003).

SPOTLIGHT ON SPORT

The twins’ sporting career started at the tender age of 12 when their father became their cross-country skiing coach. “Every day after our school we played sport and in winter we participated in local competitions on weekends. We often won!”

Vying for the position of second on their list of beloved sports were volleyball and basketball, which they played twice a week after school, in addition to their skiing lessons. “I was captain of our school team and we also participated in local competitions. We were very energetic girls,” says Olesya.

They continued cross-country skiing throughout university, though due to their demanding studies they could not spend as much time on this activity as they would have liked. In summer they ran to stay fit. “We did not really have money to buy good ski equipment. If you wanted good results in cross-country skiing, you needed good-quality, warm clothes, boots, many pairs of skis and ski poles. I beat my biggest competitor in running races in summer, but not in winter because she had good skis,” Olesya explains.

In September 1998, after a running race, they met their running coach, Sergei Popov and his wife, Elena. “He offered to coach us and we agreed.” Unfortunately the Popov couple had family problems and the twins were left to train on their own for two years. They resumed their training with Sergei between January 2002 and 2006.

COMRADES QUEENS

Their first Comrades came in 2003, and Elena walked away with victory in a time of 6:07:47 followed by her sister in 6:12:08. “That was the first time we realised we were good at ultra marathons!”

The twins have dominated the race over the last six years. Elena has won Comrades four times and has placed second twice. Olesya has won twice and placed second three times.

The sisters have repeatedly said there is no jealousy between them and no, they do not plan beforehand who is going to win the race! Whoever is strongest on the day takes the crown!

The sisters love Two Oceans and Comrades, but prefer Cape Town to Durban. After every Two Oceans race they are out and about sightseeing. They love Table Mountain, the Waterfront and going to the beach! And don’t think Comrades exhausts them to such an extent that they go to bed early. They usually party the night away! When not running they love going to the movies and spending time with family on the farm in Russia.

Can they make Comrades 2010 their own again? Most people would bet their Comrades medals on it!

ON THE CLOCK

Comrades        Elena    Olesya

            2003    6:07:47 (1st)     6:12:08 (2nd)

            2004    6:11:15 (1st)     6:20:32 (4th)

            2005    6:12:19 (3rd)    6:10:40 (2nd)

            2006    6:09:24 (1st)     Did not run

            2007    6:10:32 (2nd)   6:10:03 (1st)

            2008    6:14:37 (1st)     6:15:52 (2nd)

            2009    6:13:14 (2nd)   6:12 (1st)

THE ZIMBABWEAN SUPERMAN

Last year, on his way to Comrades victory (5:23:10), 33-year-old Zimbabwean Stephen Muzhingi thought of only one thing: a Nissan bakkie that was promised to him by his coach Cliff Chinnasamy, also known as ‘The Terminator!’

This motivated him more than the prize money, say sources close to Stephen. Also, he belonged to a relatively small club (Formula 1 Athletic Club) and wanted to make them proud, especially after some bigger clubs gave him the cold shoulder.

Stephen has made clear that not only does he want to win Comrades this year, but he would like to break Leonid Shvetsov’s ‘down’ record of 5:20:49. “I think the record can be broken and every competitive athlete wants to break it. So I would be lying if I said I wasn’t going for it. Let’s see what happens!”

STARTING OUT

Stephen was born on 17 October 1980 in Gutu, Zimbabwe, and grew up in a rural area called Chivhu. He stayed with his uncle, Esau Magwaza, one of Zimbabwe’s top long distance runners. When he went to secondary school he stayed with the school headmaster, Mr Mlanga. “I was a good 5000m and 3000m runner at school and later became a well-known distance runner because I was also running more than 50km while still at school.”

After school Stephen joined the Airforce of Zimbabwe Athletics Club. Two years later he joined the ZPR Support Unit Athletic Club for which his uncle ran. In this time Stephen worked as a barber. “When my uncle died, I thought twice about life. My life was hard. In 2004 I came to South Africa because I heard about the Comrades Marathon. My very first Comrades was tough because I was a novice. When I ran Comrades in 2005 and finished in 6:40 my coach realised that I could improve. Running changed my life,” says Stephen, who is described by most of his friends and those who have worked with him as humble, motivated and easygoing.

THE 2010 DREAM

Stephen is happy with his training and fitness level this year. He used Two Oceans as a tester to compare himself to other Comrades competitors. “I trained six days a week, with various sessions including speed work, speed endurance, strength and distance.”

Has he trained any differently this year? “That should be a secret!” he says. “My coach didn’t change much, but we included more quality sessions. Last year we trained in a certain way as we had different objectives. The aim was to win Comrades, and obviously with Leonid Shvetsov being in the race we had to plan and train to beat him. Now I am the defending champion so we had to change our training slightly to defend the title. I feel good and probably stronger than last year. Anything is possible on the day and all I can hope for and say is that I will do my best to achieve the best possible result.”

When asked who his greatest competitors are this year, Stephen chuckles, “All 23 000!” He adds that runners such as Fusi Nhlapo, Prodigal Khumalo, Bongomusa Mthembu and Marko Mambo are the ones to keep an eye on.

He finds that the first half of Comrades is always the hardest. “Every time I run the down run, it takes time to get into the race. Last year I ran 2:43 for the first half and ran the second half a lot faster!” He prefers the up run and says the down run is much harder as your body takes a much bigger pounding. Your feet hit the road harder as you go down Fields Hill.

ADVICE FROM THE MASTER

Stephen advises novices to use their first Comrades to see what it is all about. It is also a good test to see what they could be capable of in their second Comrades. Most importantly novices should enjoy the race.

“Experienced runners know what they need to do. Each time you run Comrades try and better your time, but don’t overdo it on race day. Rather start slower and keep some energy and strength for the second half of the race,” Stephen explains.

And the most important things? Everyone should have fun, keep hydrated and run within themselves. No one should run at a faster pace than they are used to. “Remember you can’t win the race in the first half, but you can lose it in the first half.”

SIGHTS SET ON THE GOLD

Last year he visualized a bakkie on his way to victory. This year he is running to defend his title and for pride. “This year I want to show people that I am not a ‘one hit wonder’. And although I run for a small club, I want to prove that you don’t have to run for a big professional club to be the best.”

Another motivation is his wife and child who will be waiting at the finish this year. “I want to make them proud and want them to experience the day with me. My ‘extended’ family will also be there. They are my team mates, who I live with, and my coach who has always believed in me and treats me as if I am part of his family.”

Stephen would love to be involved in coaching one day when his running career comes to a close. But for now he can’t wait to get to the start line of Comrades 2010. And what is he most looking forward to on the day? Like all of us: the finish!

ON THE CLOCK

Year     Time     Place

            2005    6:40:37 115th

            2006    6:24:26 51st

            2007    5:40:11 7th

            2008    5:39:40 3rd

            2009    5:23:27 1st