Category: Features

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

All runners have personal goals when they run a race, whether it is to finish in a certain time or to just get to the finish line before cut off. Modern Athlete spoke to four athletes about their goals for Comrades 2010.

My First Comrades
Reinata Thirion, Run/Walk For Life, Cape Town

When did you start running and what inspired you to start?
February 2005. I needed to get out of the rut I was in, to meet new people, and the washing machine had started shrinking my clothes! Since I didn’t have time for both exercise and socialising, I joined Run/Walk for Life and combined the two.

What draws you to Comrades?
The challenge.

What is your goal time and what training have you done?
11:30 would be great. Loads of long runs with hills, and back-to-back weekend runs.

What were some of your PBs this year?
I ran a PB at the Cango Marathon in Oudtshoorn, finally breaking the 4:30 barrier.

Do you follow any special eating programme?
Although I’m not a vegetarian, a lot of my meals are. I avoid fried foods and most of my meals are pretty much fat-free. Before a long race I eat more carbs. I’ve got a weak spot for sweet stuff though.

What is your race plan for the big day?
It’s hard to say since it’s the first time. I will focus on not going too fast while I’m still feeling fresh, holding back in the first half, taking frequent walk breaks, and making sure I drink enough.

Are you nervous?
Not yet, but I will be! I don’t think it has sunk in that I’m running Comrades yet.

What are you most looking forward to?
The last kay… crossing the finish line… phoning home to say I did it!

What do you plan to do after the race?
Definitely a long soak and food! I’ll take a week or so off running, then enjoy running without any particular goal for a while, before focusing on the next one

Any words of advice for anyone considering taking up the sport?
Don’t do too much too soon. And always make sure you enjoy it.

Going for Bronze
Marijke Greveling, Nedbank Bloemfontein Achilles AC

When did you start running and what inspired you to start?
I’ve been running for 35 years. I always watched Bruce Fordyce and thought I’d like to run Comrades one day.

How many Comrades have you completed and what draws you back?
Four. I love the race. I said in 1988 that I wanted to run it in 1995, but people told me a woman should wait till she is 30, so I waited and ran the big one in 2000.

What time do you hope to finish in this year?
Under ten hours.

Is there anything you would do differently this year compared to previous races?
I don’t think I have done enough kilo’s this year. At Om Die Dam, from 43km, it felt like my legs just couldn’t go anymore.

What type of training have you done in your preparation for Comrades 2010?
After the last Comrades, I started running again at the end of September. In January I picked it up and now I’m doing the big mileage, averaging up to 80km a week.

What were some of your PBs this year?
I qualified with a 3:55 marathon.

Do you follow any special eating programme?
I eat normal healthy food, with pasta and an energy drink for carbo-loading. In the mornings before a training run, I eat bread with peanut butter because I struggle with my blood sugar levels.

What is your race plan for the big day?
Generally I start slowly and finish fast. I did this in 2000 and 2005 and had good runs, whereas in 2002 I walked most of the second half.

Are you nervous?
Yes, because I struggled when I went further than 42km at Om Die Dam.

What are you most looking forward to?
The support along the route.

What do you plan to do after the race?
I am going to rest for a few weeks only, as I want to run a good time at the Masters Marathon in East London in September.

Any words of advice for anyone considering taking up the sport?
Build up slowly – don’t run too many kays, too quickly.

The Elusive Bill Rowan…
Sonette Nell, Overkruin Athletics Club, Pretoria

When did you start running and what inspired you to start?
In May 2007. I woke up one morning and had the urge to go for a jog. My husband and children are my inspiration.

How many Comrades have you completed and what draws you back?
Two. The challenge and the atmosphere; it is the most amazing race I have ever run.

What time do you hope to finish in this year?
8:45.

Is there anything you would do differently this year compared to previous races?
I would have a better race strategy.

What type of training have you done in your preparation for Comrades 2010?
Hills, speed work, distance and strength training.

What were some of your PBs this year?
I ran my qualifying race in 3:38 at Elands Valley.

Do you follow any special eating programme?
Yes, I eat very healthy. You are what you eat!

What is your race plan for the big day?
I am going to run according to my splits.

Are you nervous?
Of course!

What are you most looking forward to?
To hanging my Bill Rowan medal around my neck.

What do you plan to do after the race?
To work even harder towards my next Comrades.

Any words of advice for anyone considering taking up the sport?
Be enthusiastic about the sport and enjoy it! It is hard work, but worth the sweat.

Going for Silver
Stefan Wilmans, Westville Athletic Club, KZN

When did you start running and what inspired you to start?
In January 2002. I went to the gym for a couple of years but got bored. I wanted to compete in a sport. My wife suggested we join a running club since we enjoyed doing the fun runs that were hosted on the beachfront once a month.

How many Comrades have you completed and what draws you back?
Six. That elusive silver medal and getting my permanent number draw me back.

What time do you hope to finish in this year?
Sub 7:30.

Is there anything you would do differently this year compared to previous races?
In training I would run more quality sessions and rest more before race day. 

What type of training have you done in your preparation for Comrades 2010?
I train six days a week with two days of double sessions. A typical training week consists normally of one hill session (ten 300m), one track session (five 1200m) with a 1min slow jog between sets and one pyramid track session (two 1200m, two 900m, two 600m, with 1min slow jog between sets). I also run one cross-country session of 8km. In between the quality sessions I run 10-12km easy road running. On the weekends I do a slow run of 25-30km if I’m not doing a race.

What were some of your PBs this year?
I have not done any PBs this year. I ran the Buffalo Marathon in East London hard and finished in a time of 3:06. 

Do you follow any special eating programme?
I eat fruit at least once a day and drink a lot of fruit juice. All the training makes me crave Chelsea buns and doughnuts!

What is your race plan for the big day?
I am going to make sure I am rested and carbo-loaded. I want to get to halfway in at least 3:45, but not faster than 3:35. I want to use the downs in the second half to make up some time.

Are you nervous?
Not at the moment but I’m sure I will be on race day. No matter how many times you have run Comrades, when you line up at the start you think of the long road ahead and you wonder if you have done enough.

What are you most looking forward to?
Crossing the line and getting my elusive silver medal.

What do you plan to do after the race?
Rest for at least two weeks and then start getting into things again with comfortable running. My next goal will be in September: Mont-Aux-Sources 50km Mountain Challenge.

Any words of advice for anyone taking up the sport?
Start slow and do short distances before moving on to longer distances. Don’t do too much too soon and do not run Comrades in your first year of running!

In March a spindly-legged, bespectacled Danish runner arrived at the southernmost point of the Cape Peninsula to complete a 21 494km run from Norway to South Africa. As impressive as that may sound, it was still only halfway in Jesper Olsen’s second World Run. – BY SEAN FALCONER

When Jesper Olsen ran back into London on 23 October 2005 to complete the first fully GPS-documented round-the-world run, he had covered 26 232km in 22 months to set the new longest run record. He had averaged 45km a day as he ran east through Europe, Russia, Japan, Australia, the USA, Canada and Ireland – but he wasn’t finished.

Unbelievably, Jesper was already planning an even bigger challenge, a north-south route of 40 000km from the top of the globe to the bottom, and back. Starting from the northernmost point of Europe, Nordkapp in Norway, he wanted to run south through Europe, the Middle East and Africa, to Cape Point in South Africa, then fly to the southernmost point of South America, Punta Arenas, and run north to St Johns, Newfoundland in Canada, at the north-western tip of North America.

And so in July 2008, after two years of planning, fundraising and training, Jesper set out on World Run 2 with his Australian running partner, Sarah Barnett. Unfortunately, while running through Turkey in December 2008, Sarah had to withdraw, having covered 7 334km. Jesper continued alone, reaching Egypt in January 2009, and just over 14 months later, on 15 March 2010, escorted by members of Cape Town’s Sartori Running Club, members of the media and a howling south-easterly gale-force wind, he reached the Cape of Good Hope.

The welcoming party included the Danish Consul-General, who had a special gift for him – a new passport to replace his now full one. “I think I’ve passed through 35 or 36 countries on this run already, and there are at least 11 more to come in South America and North America, so the new passport will be very necessary,” explains Jesper. “I’ve enjoyed a unique opportunity that very few people get the chance and time to do. To experience each of the continents as I have, and the different cultures, is just a huge privilege.”

However, Jesper admits there were times he didn’t think he would make it to this halfway mark of his second big run. “I was very chuffed when I realised I had made it! There were many days when I thought this is just too much, especially in East Africa, where I struggled with malaria. Luckily I caught a milder strain and could continue.”

LONG-TERM PLANNING

It took Jesper two years to lay out his route, especially taking into account the timing so that weather conditions would be favourable. Next he made contact with the athletic federations in the various countries, asking for help to meet local runners or running clubs along the route, as they would know best which roads to take, or where to stay and eat – and this is where the South African running community endeared itself to the Dane.

“I had so much support in your country. Even when the local running clubs didn’t know I was coming, they often came out at short notice. For the three months I was running through South Africa, I only had two days where there was no running club looking after me – and that is quite a testament to your running community. The only other countries that are like this are Finland and Syria. Like South Africans, the people there just love long distance running.”

There was another place Jesper found surprisingly good support. “One of the problems in the Sahara and Nubian Deserts, around the small oases, was not being allowed to continue without first stopping for a big meal!” Unfortunately, there were also bad experiences. In Egypt, he says the corrupt officials seemed to have an attitude that, “foreigners are money, not people,” and in Ethiopia he was regularly stoned by the locals and sometimes had to take rest days to recover from the bruising and cuts he suffered.

RECOVERY PERIOD

Now that Jesper has finished the North-South run, he will put up his feet until December, when he will begin the South-North leg. “I have decided to rest after this tough year of running straight through Africa. It turned out to be even harder than my 10 500km run across Siberia during World Run 1. I have to admit that I didn’t understand just how difficult the logistics and how unavoidable severe illness would be. For example, during a three-week period I regularly had a 40-degree fever, sharp stomach pains, nausea and vomiting – not ideal for running in the tropics!”

“So to be in top condition for the South-North run – and to get the timing right for the optimum weather at the tip of South America in December/January – I will take a long rest. Overall, the logistics are better lined up for the South-North run, and the toughest part will be in the first half, so I will get it out of the way first.”

BITTEN BY THE RUNNING BUG

So what makes a successful political scientist and author put his life on hold to run around the world – not just once, but twice? Jesper simply answers, “Running has always been a bigger part of my life than education and jobs.” He started running at the age of 12, then at 15 decided try a marathon and finished in 3:26, but it would be another ten years before he ran another 42km, setting his PB of 2:27. A few years later he tried a 100km race and broke the Danish record. He then added the 50km, 12-hour, 24-hour and six-day records as well, and that led to World Run 1 in 2004 – because he believes that the human body is meant to run long distances.

“I think that the ability to run extreme distances is a thing all humans share. It’s not just the talent of a few individuals. Through thousands of years of evolution it was normal to be in motion all day. Only within the last few centuries has it become normal to sit down most of the day. My experience is that we have not yet lost the ability to overcome immense endurance efforts.”

Jesper admits that he is also motivated by setting records. “It was definitely nice to become the first person to run around the world. If somebody had done it before, I wouldn’t have been so keen. That motivated me a lot, especially whenever I thought of quitting. I asked myself how I would feel when somebody else did it.”

DAY TO DAY

For World Run 2, Jesper says that his longest day was a 95km stretch in Syria, while the shortest day was a mere 10km when he was ill. “One of the most important things is to go according to my body. If I am planning 40km for the day, but I wake up and my body doesn’t feel recovered, then I step down the distance to what I feel I can do.”

Jesper adds that his two world runs have given him a good idea of what the human body can do. “On both runs, I was doing 50km a day for the first 17 000km, but then suddenly I was not able to keep it up anymore, dropping down to 30km. I would imagine it’s because the body can sustain itself up to a point – like in a marathon, the body can go to about 30km before it starts burning fat. After about 17 000km, the body can’t recover as quickly, no matter how many extra rest days I put in.”

He says it also helps to find mentally stimulating ways to get through each day’s run. Besides trying to solve philosophical problems, he sometimes reads the news on his cell phone, or types his daily blog – while running! “The thing that does not go through my head is how far is left to go. A Danish journalist asked me after the first kilometre of World Run 2, ‘So how do you feel now that you have done one kilometre and have about 21 000 left?’ That is not what you want to hear!”

COOL DOWN

With a few months of rest ahead of him, the obvious question is what Jesper is looking forward to most about being at home again for a while. “That’s an easy one to answer,” he laughs. “Being a Scandinavian, what I miss most about home is the winters. I haven’t had a winter in two years, and my body is asking when it will get some cold weather again.”

PACKING IT ALL IN

Two of the most important considerations when undertaking a 40 000km run are your equipment and food. In some areas you need to carry everything with you, while in other areas you can get what you need from local shops. Jesper says he is lucky that his food requirements are fairly simple…

“At home I have a nutritional sponsor, but I can’t carry half a ton of products around the world with me, so I have to make do with what I can get. I usually ask for biscuits, chocolates, baked beans, Coke and water. Also, I prefer eating and drinking the same as the local people, because bringing fancy stuff puts more distance between me and the people I meet.”

When asked about gear, Jesper says that he has run through 29 pairs of shoes, three watches and four cell phones thus far in World Run 2. “Some of the electronic gear couldn’t take the humidity in Central Africa. The clothing lasted much better, and I only used three or four shirts and pairs of shorts. I also carried a lightweight expedition tent, and found it easy to cool down in it.”

Comrades 2010 will most likely be one of the most memorable runs in years to come. With the World Cup kick-off only a week after the Comrades Marathon and close to 23 000 entries for this ultimate human race, Comrades 2010 is going to be a year to remember. Many elite athletes have their hearts set on a memorable top ten finish in this special year. It is always hard to predict who will perform on race day, as we all know anything can happen on the day! Here is a sneak peak into how some of the top elite runners are expected to perform.

Top Male Contenders

STEPHEN MUZHINGI (Zimbabwe)
Stephen’s victory in the 2009 Comrades was the first ever for a Zimbabwean. His winning time of 5:23 was the second fastest time in history.
Age: 33
Club: Formula 1 Bluff Meats Athletic Club

Personal performances 2010
• Two Oceans 56km – 3:10 (4th)
Comrades success
• 2007 – 5:40 (7th)
• 2008 – 5:39 (3rd)
• 2009 – 5:23 (1st)

JOSH COX (USA)
Josh is a three-time Olympic Marathon trials qualifier, a 50km American record holder and recently ran a 2:13 marathon.
Age: 33
Club: Nedbank

PBs:
• 1500m – 3:49
• 3000m – 8:15
• Half marathon – 1:03
• Marathon – 2:13
• 50km – 2:47

BONGMUSA MTHEMBU (SA)
In 2009, after several victories in road races, Bongmusa gave up his job in construction to become a professional athlete.
Age: 27
Club: Mr Price

Personal performances 2010
• Nongoma Ultra (2nd)
Comrades success
• 2007 – 6:07 (31st)
• 2008 – 6:28 (52nd)
• 2009 – 5:41 (7th)

GRIGORY MURZIN (Russia)
Grigory is one of the male Russian athletes who have dominated the Comrades Marathon for years. He is a consistent top ten finisher.
Age: 40
Club: Mr Price

Personal performances
• Best time of 6:23 for 100km
Comrades success
• 2006 – 5:41 (4th)
• 2007 – 5:30 (2nd)
• 2008 – 5:43 (5th)

FUSI NHLAPO (SA)
Fusi is best known for his 2003 Comrades win, clocking 5:28 and beating a world-class field.
Age: 38
Club: Mr Price

Personal performances 2010
• Vaal Marathon – 2:33 (5th)
Comrades success
• 2006 – 5:41 (5th)
• 2007 – 5:33 (4th)
• 2009 – 5:36 (4th)

LUCAS NONYANA (SA)
Age: 30
Club: Nedbank
Personal performances 2010
• Won Ottosdal Nite Race
• Om Die Dam – 2:55 (3rd)

Comrades success
• 2006 – 5:53 (14th)
• 2007 – 5:47 (9th)
• 2009 – 5:39 (5th)

MNCEDISI MKHIZE (SA)
Age: 30
Club: Mr Price
Personal performances 2010
• Two Oceans 56km – 3:24

Comrades success
• 2007 – 5:32 (3rd)
• 2008 – 5:48 (7th)
• 2009 – 5:41 (6th)

HARMANS MOKGADI (SA)
Age: 35
Club: Nedbank
Comrades success
• 2007 – 5:55 (14th)
• 2008 – 5:47 (6th)
• 2009 – 5:44 (10th)

PETER MOLAPO (SA)
Age: 31
Club: Nedbank
Personal performances 2010
• Middelburg 5 in 1 – 42.2km (6th, 2:38)

Comrades success
• 2007 – 6:21 (54th)
• 2008 – 6:01 (17th)
• 2009 – 5:42 (8th)

Top Female Contenders

KERRY KOEN (SA)
Age: 34
Club: Nedbank
Personal performances 2010
• Dusi (top ten in mixed doubles)
• Umgeni Water 32km (1st)
• Old Mutual Two Oceans (9th)
Comrades success
• 2007 – 7:36 (19th)
• 2008 – 7:48 (17th)
• 2009 – 7:18 (11th)

ELENA NURGALIEVA (Russia)
Elena and her sister, Olesya, have dominated the Comrades Marathon for years. The only surprise is seeing which one of the sisters will cross the finish line first.
Age: 33
Club: Mr Price

Personal performances 2010
• Two Oceans 56km – 3:42 (1st) 
Comrades success
• 2003 – 6:07 (1st)
• 2004 – 6:11 (1st)
• 2005 – 6:12 (3rd)
• 2006 – 6:09 (1st)
• 2007 – 6:10 (2nd)
• 2008 – 6:14 (1st)
• 2009 – 6:13 (2nd)

OLESYA NURGALIEVA (Russia)
Age: 33
Club: Mr Price
Personal performances 2010
• Two Oceans 56km – 3:41 (2nd)

Comrades success
• 2003 – 6:12 (2nd)
• 2004 – 6:20 (4th)
• 2005 – 6:10 (2nd )
• 2007 – 6:10 (1st)
• 2008 – 6:15 (2nd )
• 2009 – 6:12 (1st)

TATYANA ZHIRKOVA (Russia)
Tatyana is another strong Russian contender and is best remembered for her memorable 2005 Comrades victory.
Age: 39
Club: Nedbank

Comrades success
• 2003 – 6:17 (3rd)
• 2004 – 6:28 (5th)
• 2005 – 5:58 (1st)
• 2006 – 6:27 (3rd)
• 2008 – 6:17 (3rd)
• 2009 – 6:15 (3rd)

MARINA MYSHLYANOVA (Russia)
Age: 43
Club: Mr Price
Comrades success
• 2007 – 6:25 (5th)
• 2008 – 6:30 (4th)
• 2009 – 6:30 (4th)

LESLEY TRAIN
Lesley works as a personal secretary and is best known for her broad smile every time she crosses the finish line.
Age: 36
Club: Nedbank

Personal performances 2010
• Ottosdal Nite Marathon – 3:10 (1st)
• Slow Mag Marathon – 3:09 (1st)
• Om Die Dam – 3:39 (2nd)
Comrades success
• 2007 – 7:15 (13th)
• 2008 – 7:02 (9th)
• 2009 – 7:01 (6th)

FARWA MENTOOR (SA)
For a number of years Farwa has been South Africa’s top female finisher.
Age: 37
Club: Bonitas
Comrades success
• 2006 – 6:41 (6th)
• 2007 – 6:24 (4th)
• 2008 – 6:59 (8th)
• 2009 – 6:45 (5th)

RIANA VAN NIEKERK (SA)
Over the years Riana has won numerous road races. Her biggest dream is to one day win the Comrades Marathon. She has a 2:43 marathon PB.
Age: 34
Club: Mr Price

Personal performances 2010
• Won Pick n Pay Marathon (2:59)
Comrades success
• 2004 – 7:12 (10th)
• 2005 – 7:15 (16th)
• 2006 – 7:04 (8th)
• 2008 – 6:43 (6th)

BELINDA WAGHORN (SA)
Age: 36
Club: Bonitas
Personal performances 2010
• Two Oceans 56km – 4:12
• Om Die Dam – 3:41 (3rd)

Comrades success
• 2007 – 8:14 (45th)
• 2009 – 7:09 (9th)

ADINDA KRUGER (SA)
Age: 33
Club: Nedbank
Personal performances 2010
• Two Oceans 56km – 3:49 (3rd)
Comrades success
• 2003 – 8:03 (46th)
• 2005 – 7:08 (15th)
• 2007 – 6:38 (9th)

Alen Hattingh has been involved in running for over 30 years. “What is so unique about that?” you may ask. Well Alen has not been fortunate enough to run races for most of his life like many of us reading this article have been, but he is one of the most passionate, committed and true Modern Athletes you will find at a local running event. We share his incredible story. – BY MICHELLE PIETERS

Before his first Comrades Marathon in 1973, he was involved in a tragic accident on Fields Hill, part of the very same route he was planning to run just a couple of weeks later. The accident left him paralysed and destroyed his dream of ever running again. But one thing it did not destroy was his passion for running. He looked to find other ways to get involved in the sport he loved so much. Today Alen is one of South Africa’s most well-known and loved race referees.

They were both in high spirits and looking forward to the Bluff Marathon the next day. Alen had just started his long distance running career and Ian Swan, his brother-in-law, was going to second him on the marathon, which was part of the training for his first Comrades.

While travelling from Ladysmith to Durban they were chatting about life when they reached Fields Hill in Pinetown. Suddenly, the car behind them smashed into their vehicle. Alen was flung out of the back window and Ian was killed instantly. Disgustingly, the driver of the vehicle sped away and was never caught. By coincidence, Alen’s doctor, who was also his running buddy, was travelling behind them and came across the accident scene where he stopped to assist. Alen was rushed to hospital. The date was 17 March 1973 – St Patrick’s Day – a day that changed Alen’s life forever… but it did not destroy his passion for life and sport. 

SIX MONTHS IN HOSPITAL
Alen severed his spine and one of his kidneys had to be removed. He was treated in the Addington Hospital for six months and celebrated his 21st birthday in a hospital ward. “I knew something was wrong while I was in the orthopaedic ward. When they told me I would be paralysed, it did not hit home at first. To be honest, I never allowed it to get to me! I was recuperating in a ward with guys who mostly broke their legs while drunk. We couldn’t help but have fun. I also had many wonderful friends who supported me,” says Alen (57), who today lives in Pinetown with his wife, Charlene. He is the proud father of Roger (35) and grandfather to Nathan (4) and Daniel (ten months).

AMAZING PEOPLE TAKE TIME WHEN IT’S NEEDED
Friends from the Ladysmith Athletic Club, which Alen belonged to since he was a schoolboy, pitched up at his house the first week he was back home from the hospital. First they held a surprise party for him and then, a week later, they arrived to take him to the club’s time trial, a weekly event he loved. “And that was the end of my sitting around! They put me in the car with my wheelchair and we were off to the time trial. Molly and Dough Hamilton were the club’s secretary and chairman at the time and they were instrumental in getting me going.”

Week after week followed the same routine; club members took Alen to the time trial, where he started keeping time. In 1975 he bought his own car, which was adapted to meet his special needs. He religiously kept up his timekeeping duties at the club and hardly ever missed a time trial.

Alen later became the club secretary, a role he filled from 1975-1979. Today he remains an Honorary Life Member (31 years) and honorary vice-president of the Ladysmith Athletic Club.

LOVE AND NEW CHALLENGES
Alen met his wife when he moved from Ladysmith to Pinetown. He proudly says, “She actually nursed me while I was in hospital! We met up again when I moved to Pinetown and we have been together for 30 years now.”

Alen stayed involved in the sport he was so passionate about. While living in Pinetown he read about a new running club, Queensburgh Harriers. Alen immediately decided to get involved in this exciting venture, and eventually played an instrumental role in starting the club. He spent ten years at Harriers and over the years, filled many administrative roles.

In 1990 Alen joined Westville Athletics Club as most of his close friends were members there. He served as cross-country captain, Vice Chairman and road captain and today, 20 years later, he is still a proud member of the club.

TAKING THE NEXT STEP
Alen did not allow his disability to get in the way of his love for sport and he decided to pursue this love of running even further by getting involved in road running on a provincial level. In 1986 he was elected to join the former Natal Marathon Runners Association. He also passed his Road Running and Cross-Country Officials Exam, as well as the Road Running Referees Exam.

Alen’s CV in running administration reads like a book of accolades: Vice Chairman of the Cross-Country Commission; Veteran’s Manager at the South African Half Marathon Champs in East London; Natal Honours Colours for 20 years of service to the sport; Manager of the SA Cross-Country Champs in Pretoria, Middelburg and Bloemfontein… and so the list goes on. He has also received the KZN Premier’s Merit Award, KZN Athletics Manager’s Colours and was a Natal Selector for eight years. Today Alen spends his weekends mainly as a National Referee.

LOOK OUT FOR THE CROCODILE
Alen is a well-known face at every race in KZN. He is affectionately known by friends as the ‘Crocodile’ because of his love for cross-country running, as well as for a good glass of port on a winter’s afternoon, and his tradition of preparing crocodile meat at the club’s yearly prizegiving! “I love cross-country. You get to be out in the open every Saturday afternoon.”

“I am at a race every single weekend and I love it. I am either a line judge or a spotter or I just spend time with my club mates. I am completely self-sufficient and get myself to races. I always find myself a nice parking,” he chuckles. “The organisers and officials know me so well, but I make sure I am never in the way or make a nuisance of myself.”

Alen presently also serves on the Comrades Race Portfolio Committee. For twenty years he worked behind the finish line doing hand timekeeping for the elite ladies and men. For the last four years Alen has been part of the Comrades Marathon Association’s Race Portfolio Committee where he is in charge of refreshment tables.

STAYING POSITIVE
When speaking to any of Alen’s club mates or friends, they all tell of how inspirational and positive he is. Alen is a humble guy and when asked how he manages to stay so positive, he plays it down, saying, “I just love sport. It is my life. I am very committed. When people ask me to be somewhere I will definitely be there. I won’t phone before and say I can’t make it. I don’t like letting people down.”

Alen, who works as a buyer for the Department of Social Development, has never let his disability get him down and has never acted like a disabled person. “My disability doesn’t worry me. I’ve never really mixed with other handicapped people. When I got out of hospital I was mingling with able-bodied people and my old running friends all the time. Those people are still my friends today! By being involved in race administration, it feels like I’m giving something back to them and to running.”

Most of us runners just pitch up at local clubs or races and expect everything to be organised. It is only a select few who get involved in the administration and organisation and actually make things happen. A person like Alen is invaluable to running clubs and races. The experience and passion he has for our sport is incredible. It is people like you, Alen, who make our sport great. From all Modern Athletes we would like to say, “Thank you!”

We all run for our own reasons, be it to try and win a race, lose weight, better a previous time or just for the health benefits. Sometimes, running goes far beyond these reasons. For some of us, running becomes an emotional journey, helping us through life’s toughest challenges. At the age of 57, Marianne Peters started running after she lost her beloved husband on Christmas Eve 2009. Incredibly, she has just completed the Two Oceans Half Marathon. Here she shares her journey with Modern Athlete.

I have always tried to be active, going to gym and walking around the block with friends. I eventually progressed to walking a couple of 702 fun walks. I remember my first 7km walk; I was so unfit, but slowly I started training more and went on to walk the 14km and 21.1km 702 Walk the Talk.

When my husband, Glenn, was diagnosed with diabetes towards the end of 2007 we started walking together in the mornings as a way to help manage his diabetes. In February last year he underwent an operation and was diagnosed with stomach cancer. For a while we could not walk as he was in and out of hospitals and had to undergo chemo and radiation therapy. As Glenn got stronger we started walking again, initially just once around the block, then building up to three or four times. Depending on Glenn’s health, we would sometimes walk up to 9km. We enjoyed our walks so much!

MY WORLD WENT DARK
We have three wonderful children, Lyle (33), Christine (31) and our ‘baby’ Verena (25). They are all very active and love running. Last year they ran the Two Oceans. When they came back they were so enthusiastic and said they loved every minute of it. I said to my husband that before I turned 60, I would love to run a half marathon with my kids.

Sadly Glenn’s health deteriorated and he passed away on Christmas Eve. My whole life changed. My children were amazing and so supportive in this time. Lyle moved back with me and Verena came back from Zambia where she was living. Their presence helped me more than they will ever know. I had good days and bad days; the mornings were often the worst times.

MY GOAL
That’s when I decided it would be best if I started running in the mornings. I set myself a goal: the Two Oceans Half Marathon. Initially I started by running around the block. I shared my goal with my kids. Christine is a long distance runner and immediately pulled out a training programme! Verena enthusiastically joined in on my runs. Running was completely new to me. I used to go to gym to stretch and tone, but I had never even dared to run on a treadmill in the gym. Now I was running on the road! Luckily we live in an enclosed area, so it was quite safe for us to train. We started running the 5km loop my husband and I used to walk. Slowly but surely, we extended our distance. We started getting a bit more serious and even added up our weekly distance and measured our routes with the car.

I loved our early morning runs. It was still dark when we went out, but to me it had a special meaning. It meant I had to get up, go out and run! It was good for me. Verena and I talked a lot while we ran and sometimes we went to Sunninghill where we met up with Christine.

MY FIRST RACE
My kids all said it would be best if I ran at least one race before the Two Oceans Half Marathon. The Om Die Dam Half Marathon was on the race calendar and I decided to do it. I had walked the race a couple of years ago and remembered how frustrated I had been walking, when everybody else was running around me.

On the morning of the race Verena and I lined up at the start. It was perfect weather to run in and a beautiful morning. I felt good throughout the race. We only walked one little steep hill. I saw so many moms pushing prams and little kids jogging that I thought to myself, if they can do it I can surely manage! We got to the finish in 2:29. I was very happy. My feet were a bit tender for a day or two but I wasn’t really sore. The race gave me peace of mind and I knew I was ready for Two Oceans.

TWO OCEANS HALF MARATHON
I flew to Cape Town with Lyle and Christine, but unfortunately Verena could not make it. The night before the race I wasn’t nervous, but I thought it would be nice to run with someone.

Lyle was running the half marathon but he was too fast for me, and Christine was running the 56km, which was too far for me! Once the kids dropped me at my starting pen, I felt a bit alone.

There were a lot of people and it was still pitch dark. I couldn’t see anyone I knew. It started drizzling a bit, and as the gun went off I expected most people to walk for a while because it was so crowded. Surprisingly we were able to start jogging straight away. I started at my own pace, remembering what all my friends had advised; start slowly and finish strong! I was amazed at how dark it was. It only started getting light about 45 minutes into the race. All the people lining the roads were amazing. They were all cheering and encouraging the runners.

I tried not to panic as many runners overtook me. I kept reminding myself to keep to my own pace. I expected a hill at the 13km mark, so when I hit a hill at the 11km mark, I was a bit worried! Luckily when I got to the 13km mark there was no hill. I had so much fun and the course was beautiful.

RUNNING FOR GLENN
While running I thought about my children and my late husband. I got closer to the finish and knew Lyle had to be finished with his race. I thought of Christine who was running the ultra and knew I couldn’t give up! She was doing 56km and I was only running 21km. What an eye opener it was; I now understand how strong you have to be to run 56km. Those thoughts kept me moving towards the finish line.

I thought of Glenn and how I was running the race for him. Lyle and Christine also ran their races in their father’s memory. It was part of our way to honour and remember an amazing man.

A PROUD AND EMOTIONAL FINISH
Running into the university grounds was spectacular! I was so happy to finish, but also felt emotional. Lyle later told me he took some snapshots of me and had shouted but I didn’t hear him. My 2:26 finish made me happy, and this was reinforced by my pride in my son; he ran an excellent race and got a silver medal.

Lyle and I waited for Christine to finish the ultra. When I saw her finishing I again felt the sense of pride in my family. She had bettered her time from the previous year. The whole day was such a wonderful experience. It was great speaking to other runners afterwards and sharing stories.

The next day Christine took us on a drive over Chapmans Peak and showed us the route she ran. While driving on the route I thought it would be great if I could get stronger and maybe take on a 30km in future. I don’t know if I could run 56km though… the distance sounds horrendous. Our whole family plans to run again next year. Every Two Oceans we run, will be in Glenn’s memory.

RUNNING WORKS FOR ME
I am amazed at my children. They were more proud of me for finishing than I was. I couldn’t believe how great they thought I was. The reactions of other people also surprised me; they all think I am doing something special.

Since I started running my cholesterol levels have come down, and I am also eating healthier (Christine, my dietician daughter, makes sure of that!). My advice to anyone thinking of taking up running late in life as I did, is to start slowly, gradually build up distance and most importantly, to just enjoy it!

Running makes me feel better and I love being out on the road. The best thing is that you can let your thoughts go while running. It can take you anywhere you want to be. You can cry if you want to or you can think things through. I enjoy the physical experience, but most importantly running has helped me come to terms with things in my life. I haven’t chosen another race to run yet, but I will soon.