Category: Features

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.

Heptathletes are seen as among the most talented in the track and field discipline, as they have a variety of skills such as strength, speed, mobility and endurance. It takes a superior all round athlete to not only compete in seven heptathlon events, but to excel at all of them. Janet Wienand, South Africa’s new heptathlon champion, is one such an athlete. – BY MICHELLE PIETERS

Most athletes can only specialize in one discipline at the highest level and those who choose to take on more than one, generally limit this to a maximum of two or three events. Multi-discipline sport is not for the faint hearted. It requires a multitude of talent over several disciplines and above all, lots of hard work and hours of training!

Heptathletes are generally seen as amongst the strongest, fittest and most talented track athletes. They compete in seven events over two days: 100m hurdles, high jump, shot put, 200m sprint, long jump, javelin throw and 800m, with the first four contested on the first day, and the remaining three on the second day. It is a sport that only a handful of talented women worldwide take on.

BORN TO COMPETE
Being crowned the SA champion is nothing new to 24-year-old Janet Wienand, who at the tender age of nine was South Africa’s own junior 60m hurdles champ! Janet grew up in the Free State and sport has always been in her genes; her father, Boet, and grandfather were both provincial rugby players. It was inevitable that Janet would get involved in athletics as she was best friends with the children of a neighbour who was an athletics coach. She competed in high jump and hurdles in primary school but it was in high school that hurdles found a special place in her heart.

After school Janet qualified as a biokineticist at the Northwest University where she was coached by Dr Ria van den Berg, who had also coached South African top hurdler, Ockert Cilliers.

During this time Janet dominated the hurdles scene at Yellow Pages and South African track events, and established herself as one of the country’s best 400m hurdles athletes. She was crowned as the SA 400m Hurdles Champion four times in a row (2006-2009). And in 2006 she also took the African Champion title. Although her best time of 55.81sec placed her amongst the top South African athletes, compared to international standards it was unfortunately just not good enough.

TIME FOR CHANGE
Janet met Cyril Lawless, her husband, in Potchefstroom where he was coaching. They reviewed her career and decided it was time to give heptathlon a try. “I specialised in hurdles for seven years and I must admit, I was getting a little bit tired of it. At the same time I was also realistic and realised I would never qualify for top international meets or for the Olympics. I had to evaluate if it was worth carrying on with a career in hurdles.”

Heptathlon always seemed like a lot of fun and like something Janet wanted to try. She knew she had the speed for the running events. Long jump and high jump were not unknown territory, but she had no experience in the javelin and shot put field events. “I was a bit of a tomboy at school and could always throw stones very far. I thought if I could throw a stone that far, I could throw a javelin even further! So I decided to give it a go. I know I took a chance but looking back now, it paid off.”

Janet made the move to heptathlon at the end of 2009 and less than four months later, she was crowned the new SA champion!

SEVEN TIMES THE TRAINING
Training for a heptathlon is time consuming and can be exhausting. Fortunately Janet, who moved to Stellenbosch in 2008, has flexible working hours at the biokinetic practice she works at. “My boss is also a good sportsman, so he understands where I am at.”

Hurdles and high jump are naturally Janet’s favourite disciplines but she admits to still battling with the technique required for javelin throw and shot put. “Heptathlon is hard on your body. You have to excel at all the events and you can’t just be average. There are only a few athletes who can do this. What I sometimes find the hardest is being able to focus in between events. One needs to focus on each discipline but you also need to switch off between events. Often when you don’t perform well in one discipline, you feel a bit down and need to motivate yourself to perform in the next event. Heptathlon is sometimes emotionally more exhausting, than physically!”

Depending on the programme, heptathletes usually have an hour’s rest between disciplines. They are not allowed to leave the track. In each event the athlete scores points for performance according to scoring tables issued by the IAAF. The athlete accumulating the highest number of points wins the competition.

Janet trains six days a week and a minimum of three hours a day.

• Monday: Track training (Repetitions of 200m or 800m sprints).
• Tuesday: The day starts off with a gym session where she concentrates on strengthening her legs. The afternoon is reserved for javelin throw and high jump.
• Wednesday: Back to the track for repetitions of 100m and 200m sprints.
• Thursday: More sprint repetitions on the track (200m or 800m).
• Friday: Long jump in the morning and a gym session concentrating on strengthening the upper body.
• Saturday:  Hurdles followed by shot put.
• Sunday:  Rest!

DISAPPOINTMENTS AND HIGHLIGHTS
“I was disappointed every time I could not make the Olympic qualifying time in the 400m hurdles. I also battled with a foot injury in 2007 and 2008, but fortunately that is over now.”

There have been many highlights in Janet’s career, such as the time she was crowned the 2006 African Champion in the 400m hurdles event. The biggest highlight up to now has definitely been winning the SA Heptathlon Champs in the very first year she participated in this sport.

“I love heptathlon! There is never a dull moment and you always have more than one chance to achieve. With hurdles you only have one chance; if you slip up, your race is over. With heptathlon you can make up for mistakes,” says Janet, who was the Boland and Maties Athlete of the Year for 2009.

DREAMS OF THE FUTURE
Janet’s short term goal is to compete in the Commonwealth Games in India in October. Her long term goal is the same dream all athletes have: the Olympic Games in 2012! “I would love to finish in the top eight at the Olympics in London.”

But for now Janet is enjoying her honeymoon in Mozambique and taking a well-deserved break before returning to burn up the track and field scene in South Africa!

PERSONAL BEST TIMES
100m hurdles  13.68sec
High jump  1.71m
Shot put  11.81m
200m   24.4sec
Long jump  5.9m
Javelin throw  37.8m
800m   2:12min

THE HISTORY OF HEPTATHLON
The name heptathlon derives from the Greek hepta (seven) and athlon (contest). The heptathlon has been contested by female athletes since the early 1980s, when it replaced the pentathlon as the primary women’s combined event contest (the javelin throw and 800m were added). It was first contested at an Olympic level in the 1984 Summer Olympics. In recent years some women’s decathlon competitions have been conducted, consisting of the same events as the men’s competition, and the IAAF has begun keeping records for it. But the heptathlon remains the championship level combined event for women. Jessica Ennis is the current world champion.

There are two versions of the heptathlon. The first is an outdoor competition for women, and is the combined event for women contested in the Athletics programme of the Olympics and in the IAAF World Championships in Athletics. The IAAF World Combined Events Challenge determines a yearly women’s heptathlon champion.

The other version is an indoor competition, normally contested only by men. It is the men’s combined event in the IAAF World Indoor Championships in Athletics. The men’s indoor heptathlon consists of the following events, with the first four contested on the first day, and remaining three on day two:
• 60m
• Long jump
• Shot put
• High jump
• 60m hurdles
• Pole vault
• 1000m
(Source: Wikipedia)

Many runners line up for a race fit and fuelled to run, with the training mileage done and a solid nutritional build-up, but often they forget an equally important part of race preparation, the mental side. If you haven’t got your head right, all that training and preparation may just be left alongside the road, so Modern Athlete asked sport psychologist and runner, Maretha Claasen, how to get your running mindset right.

We’ve all done it in our running careers. We’ve stood on the start line of a race, talking to fellow runners, saying that we hope we get to the finish before the cut-off, or that we haven’t trained enough to go for a good time. Even worse, we talk about a ‘niggly’ little injury that may flare up again, and that we’re just going to see how it goes but will probably bail before halfway… All negative thoughts, and a sure sign that our heads are not in the right place for that race.

So says Pretoria-based sports psychologist, Maretha Claasen. Maretha is a runner herself, with finisher’s medals from the Comrades Marathon, several shorter ultras as well as the London Marathon, so she knows what goes through a runner’s mind in the lead-up to a race – and what it takes to line up in the right frame of mind to run well.

“Athletes often stand at the start of races and ask each other what time they are going for, and quite often the answer is followed by, ‘But I don’t think I will make it.’ What they should be saying is, ‘I am looking forward to it. I want to enjoy myself.’ There is a mind-body connection here. If your mind is right, it will send positive messages to your body, but if negative, your body will receive negative messages. If you focus on what you are afraid of, it will happen, but if you focus on what you plan to do, you will achieve your goals,” says Maretha.

MIND CONTROL
People should practise being in control of their minds, explains Maretha, to stop breaking themselves down. “I hate it when athletes say, ‘I hope I make it.’ Those thoughts can completely override all their training and preparation. It’s like standing on the Comrades start line, having done all the hard work for months, but suddenly you break down your strength and motivation by having negative thoughts and doubts.”

“That’s why mental training is just as important as physical training. Most people focus on the body – all their training is physical – but never train their minds to race. You can have the best coach in the world and read hundreds of books on running, but on race day it’s the power of your mind that is important. A positive mind can give you the mental edge.”

PYSCHOLOGY 101
Maretha says that sport psychologists work with athletes to enhance their performance and wellbeing. “A sportsperson comes to me complaining about a problem, for example anxiety or stress, saying that they don’t know how to cope with sport on top of daily life and work, or they come in injured and feeling negative. I help them to overcome these barriers to achieving their goals, and also lead a balanced and healthy life. The main focus is performance enhancement – to help athletes harness their natural ability to perform to their true potential, whether they are elites or just somebody who takes up running to stay fit and healthy.”

One of the big stumbling blocks, however, is that people don’t understand what a psychologist does – or how seeing a psychologist can benefit them. “A big misconception is that sport psychology is only meant for elite or professional athletes,” says Maretha. “Another misconception is that sport psychology is only for athletes who are performing poorly or have problems, and is only a last resort. I believe it should be an integral part of everybody’s training programme.”

One of Maretha’s elite clients is Annerien van Schalkwyk, current SA women’s half marathon champion, who represented South Africa at last year’s World Half Marathon Champs and World Cross-Country Champs. When she was injured recently and unable to run, she continued her mental training with Maretha. “To me the mental aspect is a very important and integrated part of my training, and even when I am in physical rehab because of an injury, I work mentally to keep my positive mindset and inner motivation,” explains Annerien.

SELF-HELP
As a member of the Ace Eagles running club, Maretha uses her psychology training in her own running. “I mentally prepare for all my races and training runs. I think beforehand of what I am going to do, set specific goals for myself, then visualise it. I use self-talk to give myself positive messages, and I block out negative influences, like people complaining about a difficult course. This has helped me from Comrades right down to the short races.”

Naturally, even a sport psychologist has days when it is harder to find the motivation to run, or to overcome a disappointment. “Recently I picked up an injury and my doctor said no running for a week, and this is where the mind plays a big role. All right, my body was resting and recovering, but my mind was still running. I was planning ahead, imagining running again and achieving my goals.”

However, she adds a note of warning: It’s important to psych yourself up with goals, but sometimes this can also psych you out, because your goals and expectations may be unrealistic. “Sometimes the mind wants one thing, but the body can’t keep up. I’ve seen runners fly away from the start of a race because they are so psyched up and the adrenalin is flowing, but then they become tired and wonder what is happening to their bodies, and immediately the self-doubt creeps in. Just like that they go from being psyched up to falling off the bus.”

ESSENTIALS
When asked if she could give every runner one piece of psychological advice, Maretha immediately responds with, “Keep your mindset positive, enjoy what you’re doing, then go for your goal. From the frontrunners to the very back of the field, everybody should have a goal – and the confidence and the satisfaction of achieving that goal, of discovering strength in yourself, will reach through to all aspects of your life. Whether you are a frontrunner or a back of the pack runner, you start to think and act like a winner, because you are a winner!”

Runner’s Guide to Mental Strength

In 2006 Maretha co-authored The Runner’s Reference, a Practical Guide for Runners and Walkers with Dr Jacques Rossouw, which was filmed for SABC 2’s Tseleng running programme. She has developed this work into a step-by-step guide to developing mental running skills. Here is a quick look at her programme.

STEP 1: Think Differently
If you want things to be different in your running, you have to think, talk and act differently. Remember, you are what you think you are, and you can only achieve what you think you can! Talk and think in a way that will enhance rather than inhibit your performance. Condition your mind to expect success.

STEP 2: Set Goals
Your goals must be realistic, specific, a bit challenging and your own. Having goals to work towards gives you direction, so be clear about what you want to achieve and how you plan on achieving it. Reachable and specific goals should be set for every training session and every race, and the more you talk and think about a goal, the more it becomes a reality to you.

STEP 3: Winning Attitude
Run and train with desire, commitment and enjoyment. Never ever think of yourself as a bad runner… even if you come in last! Start now to develop an image of yourself as a top performer and work on your winning attitude. Use positive self-talk and goals to do this.

STEP 4: Imagery
This is the most important mental skill; a powerful mental technique using all the senses to build confidence and enhance performance. Create vivid, positive mental images of yourself achieving your goals, running with enjoyment, overcoming fatigue, completing a race, etc. This is the way to programme your mind for what you want to happen. What you ‘see’ in your mind is what you get in real life.

STEP 5: Relaxation Training
If you want to run a great race, relax your breathing, relax your body muscles, relax your mind, let go of the doubts and the worries, and enjoy what you are doing. You can train your body and mind to achieve this by doing controlled breathing and muscle relaxation exercises.

STEP 6: Pre-Race Preparation
Do the physical preparation for a race, but develop your own specific pre-race routine to prepare emotionally and mentally as well. Experiment to see what works best for you. And remember: Every thought and emotion, and every word you say before the start of the race can have a major effect on your performance.

Despite his wealth of Comrades experience, former race winner Shaun Meiklejohn may be a little nervous when he lines up for the big ultra in May, but he will be spurred on by the great cause he is running for – and a bit of friendly competition.

With 21 Comrades Marathon medals to his name, ten gold and the rest silver, it’s strange to hear 1995 winner Shaun Meiklejohn say that he feels like a novice ahead of this year’s race, because it will be his first Comrades in seven years. Having run every Comrades but one between 1982 and 2003, the 48 year old explains, “I just felt I needed a break. After that I didn’t do much in terms of running. I put on weight and battled for a few years to get started again.” He also struggled with calf injuries and thought his running days were over.

However, things turned around in May 2009 when a nutritional consultant in Westville tested him on the B.E.S.T. (Bio-Energetic Stress Testing) system. Advised to eliminate wheat, dairy, sugar and alcohol from his diet for six weeks, Shaun soon lost 15 kilograms. “My energy levels increased dramatically and running became enjoyable again.” Fortunately, his calf problems also disappeared.

GREAT CAUSE
Shaun, who lives in Hilton and works as a financial manager for a plant hire company in Pietermaritzburg, now says that he realises he has a lot to be grateful for in life, including his running ability, and wants to give something back. “I would like to see others benefit from my run, either financially through fundraising or through creating an awareness and introducing new talent to the sport.”

He will therefore be running for the Comrades Marathon Association’s Amabeadiebeadie charities, the Mr Price Red Cap Foundation as well as the iThemba Projects’ run4africa initiative to form the Mashaka Running Club in Sweetwaters. Shaun has offered to be an ambassador and coach for the new club, and says, “I hope that iThemba will also be able to target other areas where there is a need, such as the education of children through proper mentoring and training of their teachers.”

FLASHBACK
Shaun ran his first Comrades during his second year at varsity in Pietermaritzburg. After earning seven silvers he broke into the golds in 1989, and national colours followed. In 1994 he represented South Africa at the World 100km Champs in Japan, finishing fourth, a result he repeated a year later in Holland. He also won the famous London to Brighton ultra in the UK in 1994. Then came his big day. “I started running for Mr Price in 1995 and their sponsorship allowed me to run as a full-time athlete. I won the Comrades that year, giving Mr Price Athletics their first winner. I have received tremendous support from them over the years and they are now supporting my endeavours to give back to the sport.”

He went on to become one of only seven runners to reach double figures for Comrades gold medals. “I’m really chuffed about it, because not many guys have ten or more. I never considered myself a natural athlete, so running ten golds made me really proud.”

Shaun says he hopes to finish in seven hours and earn another silver this year, but will also be keeping an eye on a number of well-known faces. That’s because the CMA liked his idea of a Legends Challenge for 2010, so Shaun will be racing the likes of Bruce Fordyce, Willie Motolo and Andrew Kelehe within the main race. “I’m sure the ‘old timers’ still have a bit of a competitive streak in them to get the best out of these tired bodies,” he concludes with a smile.

Publisher’s Note
What Shaun is doing for all the Modern Athletes of the future is a true example of what makes our sport and the people involved so special. Shaun, we at Modern Athlete salute you and appeal to all Comrades runners, supporters and our readers to support your cause as we wish you well for the 30th of May.

Meiklejohn’s Mantra
With many older, former Comrades runners returning for the 85th anniversary race this year, former winner Shaun Meiklejohn offers the following advice:
1. Set realistic goals: You’re older, you’ve had a lay-off, so you probably won’t be able to run at the same level as before.
2. Do enough training: You can’t just rely on experience to get you through Comrades. You need time on your legs.
3. Rest! Nowadays my hard training days aren’t as hard, but I still make sure I have easy days between them.
4. Prepare mentally. You need a plan for tackling the Comrades. I break it up into four 21s, then a little 8km time trial, which seems much less daunting.

Eating out is a major part of our social culture. We all enjoy having scrumptious meals prepared for us in restaurants. For runners a breakfast out after a long and hard run is often the cherry on top of a good training weekend, but often it can also be challenging. Over indulging and making the wrong food choices can leave you feeling guilty and erase all the hard work and health benefits you gained from your long run.

However, eating out does not necessarily mean you have to over indulge. By simply making a few healthier choices you can stay well within the realm of a healthy lifestyle. Here’s how:

QUICK BREAKFAST TIPS
1. Portion control is vital. Listen to your body, eat slowly and don’t over eat. Remember, you can over indulge on healthy food. If the portion is too big, you are over eating!
2. Choose a mixture of both carbs and protein. It helps optimize muscle refuelling and repair. For example, choose scrambled eggs on toast versus a plain cheese omelette.
3. Avoid excess fat. Opt for low fat or fat free milk. Hold back on margarine or butter on your toast or oats. If you are having brunch, ask for salad, vegetables or a baked potato as a side dish rather than potato wedges or chips. Stay away from dressings, sauces and dips and opt for olive oil and balsamic vinegar to dress salads.
4. Fresh is best. Fresh vegetables and fruit juices have less preservatives, additives and colourants than artificial ones. Add fresh fruit rather than fruit syrups to foods.
5. Choose unrefined/high-fibre carbs. Choose health, rye or seed bread over white or brown. Opt for plain yoghurt instead of fruit yoghurt and choose bran muffins over scones/croissants/non-bran muffins. Remember, vegetable juices are lower in sugar and carbs than fruit juices.

BEST CHOICES
How to order eggs: Eggs are a great source of protein, but can be very high in fat and calories. Order poached or scrambled eggs rather than fried eggs. Don’t bluff yourself with omelettes; they can be very oily depending on the restaurant and the fillings. Try ordering an egg white omelette and choose fillings such as grilled peppers, mushrooms, tomato and spinach.
How to order burgers: Choose chicken burgers over beef burgers. Remember, adding cheese, egg or bacon increases the fat amount so rather go without. If you want to add something, choose fresh tomato, lettuce or pineapple. Always keep in mind the type of place you are ordering from, for example, burgers from a coffee shop are generally lower in bad fats and sugar than burgers from fast food outlets.
How to order sandwiches: Open sandwiches are a great option. Choose health bread (without added margarine or butter) and toppings such as avocado, lean roast beef, tuna, chicken (hold back on too much mayonnaise), mozzarella and grilled halloumi.
How to order muesli and yoghurt: Though it sounds healthy, muesli and yoghurt is often not the best option as it is very high in carbs and fat, depending on the type of yoghurt and muesli. Ask for non-toasted Swiss muesli and plain yoghurt.
How to order oats: This is a great option, depending on what you add. Don’t add butter. Rather, add a bit of low fat milk, honey and cinnamon.
How to order a full breakfast: Almost all sausages are laced with unhealthy fats. Try substituting the sausage with baked beans, grilled mushroom, tomato or even a piece of grilled halloumi. Opt for grilled rather than fried tomato, mushrooms, onions, etc. Grilled tomato is very in high in the anti-oxidant lycopene.

The Dietician’s Choice

Use the key below to help you order a tasty and healthy breakfast at the following food outlets:

BOOST JUICE
Brekkie to gogo (450ml): Banana, toasted muesli, honey, low fat milk or soy, TD4 vanilla yoghurt, ice and an energising booster.

GLOBAL WRAPPS
Power Breakfast Wrapp: Boiled egg, bacon, sliced potato, mozzarella cheese, mayonnaise and chopped tomato (HINT: Replace the bacon with mushrooms and the mayonnaise with avocado).

KAUAI
Power Oats: Oats with almonds, banana and fat free milk (HINT: Don’t add butter to your oats).
OR
Morning Riser: Free range scrambled eggs, cheddar, tomato, spring onion and green pepper served on a buttered roll (HINT: Replace the cheddar with mozzarella cheese and ask for no butter on roll).

MUGG & BEAN
Bowl of Warm Oats: Oats and almonds.
OR
Delite Breakfast: Poached eggs and gypsy ham on health toast with cream cheese, cherry tomatoes and a slice of fresh apple (HINT: Replace cream cheese with cottage cheese and ask for no added butter on the toast).

FOURNOS BAKERY
Scrambled Eggs and Smoked Salmon Bruschetta: Scrambled eggs on Italian bruschetta toast served with smoked salmon and chunky cheese.
OR
Make Your Own Breakfast: Choose poached eggs, spinach and feta, grilled tomato and a slice of non-buttered low GI bread.

DOPPIO ZERO
Open Vegetable Stack: Rocket, grilled halloumi, mushrooms, cherry tomatoes and avocado on low GI bread.

The 29 Minute Challenge

From zero to hero in one short year

The J.P. Morgan Corporate Challenge was a day that I can only compare to the first day of high school. Somewhere in the back of my mind I knew it was coming, but I didn’t want to think about it. I knew that this day would be a landmark in my life. It would be the day that I either gave in and lost a personal challenge, or broke through every barrier I had ever created and found the physical and mental strength to succeed. I had set myself a difficult goal, and had to find the courage from somewhere deep within to achieve it. – BY NA’AMA OREN

The week leading up to the challenge was a tense one for me. As the day came closer and closer, I began to panic more and more, and yet when the day came, a strange sense of calm settled over me. I knew on that day that I had worked hard enough, trained for long enough and prepared my mind enough. I was ready.

I wasn’t entirely convinced that I was going to meet my target time, but I was totally committed to trying. The support I got from my running buddies was incredible, and the hours and minutes flew by. In what seemed like the blink of an eye, my little group of encouragers and I were standing just 20 metres from the starting line. Despite the rain, my determination couldn’t be dampened and as the starting buzzer sounded, I started to run with my friends, David and Michelle, on either side of me. They had known for a long time what my goal was, and they were determined to help me achieve it.

The first kilometre came and went in a blur as we flew past the massive number of entrants. Although butterflies were still crashing into the walls of my stomach, I was feeling confident. David, our timekeeper, reported that we were on track, having beat the first kilometre in impressive time.

I was breathing hard as we passed the second kilometre. All the tension I had been holding onto was beginning to release, but it had already had an effect on my body. My shoulder muscles were sore and, though the distance could be considered measly by anyone’s standards, my legs were already starting to ache. But on we went, with Michelle talking to me, distracting me and David spontaneously shouting encouragements: “Well done! That’s it girl. You make Joburg great!”

Up the hills and down the hills, over flats and in between the throngs of runners we kept pushing on. At 300m to go, I saw the field lights flickering before me. “Okay,” Michelle decided, “As soon as we get to the gates, we have to run in. Give it everything you’ve got.”

We picked up the pace at the gates and ran all the way down to the finish line. With just 40 metres to go, I started feeling every training session, every early morning, every time I pushed myself. “I’m going to throw up!” I exclaimed. “I have to stop!”

“No, we’re nearly there,” Michelle assured me. “There’s the finish line.” And there it was. Suddenly all the pain and the worry disappeared and I picked up the pace to the finish line.

We went through the finish in 43 minutes, not 29. You may be asking yourself at this point whether I was disappointed, whether I felt as though all my hard work had been for nothing. I wasn’t, and it wasn’t. The feeling of elation I felt as we crossed the finish line nearly knocked me off my feet, because I knew even then that the time I had taken wasn’t important. It was the journey I took to get there. My goal, it turns out, had not been to get a certain time, but to get to the last milestone of the difficult road I had set myself to run.

To put my whole journey into perspective, I had to think about the statistics. In my eight month running journey I had: Taken 15 minutes off my time for the JP Morgan, lost six kilograms and gone down two dress sizes, made an uncountable number of friends, and built a type of self-esteem that I doubt I could ever have achieved without running.

My new motto to live by? Running is not about the destination or the distance. It’s about the journey. I hope that everyone who doesn’t believe they can achieve anything they put their minds to, thinks about the way my life changed when I dared to challenge myself to go further than I ever thought I could.

I wish I had the words to thank everyone who has touched my life for the support and encouragement they’ve given me, for the determination they’ve shown me and for the opportunities they’ve allowed me, but I would need libraries worth of paper to do it. A special thanks to Mike for the opportunity, to David, Michelle and other Michelle for the support and encouragement and to all the members of Jeppe, for being such incredible role models.

My next goal? Well, I’ve booked to do my first half marathon in April, my first 32km in May and hope to do my first full marathon by the end of July. Setting these goals in the future not only keeps me running, but also allows me to keep developing and growing, fulfilling my potential not just as an athlete, but as a person.