Category: Features

These days, more and more people are choosing healthy lifestyles, and are becoming increasingly conscious of environmental issues. And with this, the demand for ‘organic’ foods is growing significantly each year. But do we really understand what organic means and does it really offer benefits over conventional farmed foods? – BY CHRISTINE PETERS

BACK TO BASICS
Organic farming is narrowly defined as farming without the use of synthetic pesticides and fertilizers, or genetically modified organisms, antibiotics, and growth hormones. Organic farms strive to achieve sustainable farming by enhancing soil fertility and biological diversity, providing attentive care to livestock, and using renewable resources. Organic farmers also rely on crop rotation, cover crops and balanced host/predator relationships.

For a food to be called ‘organic’, it must comply with the standards specific to organic agriculture, from production and packaging to transport and distribution. The South African Department of Agriculture is in the process of compiling legislation to govern organic foods. Therefore, most organic produce is grown in line with international regulations governed by the International Federation of Organic Agricultural Movements (IFOAM) and all farmers have to be certified by international bodies such as Ecocert or the British Soil Association. These authorities inspect farmers on a regular basis to ensure that they conform to the strict international regulations governing organic farming. Every organic product carries an official certification number on the back of its packaging, which means that you can have complete confidence that the product is indeed organic.

IS ORGANIC THE BETTER OPTION?
Consumers are faced with the dilemma of purchasing expensive organic food, which is believed to be healthier than its non-organic counterparts, but not really knowing if the costs outweigh the benefits.

From a health perspective, I advise people to keep the following things in mind when purchasing organic foods:
 Food safety
Food production is subject to contamination, which carries a risk of food borne illnesses. Using animal manure in organic farming may result in a higher incidence of bacterial contamination. However, any increase in the food safety risk for organic produce would be due to the use of improperly composted matter.

Some conventional farming methods where livestock is jammed into small areas, provide a much higher risk of bacterial contamination. Also, insect infestations can lead to crop damage and there is the risk of moulds and mould toxins spoiling organic produce.

However, a review of the literature indicates that in cereal grains, mycotoxins are at similar levels within both organic and conventional production methods. A trend toward higher levels of salmonella contamination in retail chicken has been observed when antibiotics are not routinely used on the farm, but no differences have been found in produce such as spring mix salad greens grown conventionally or organically.

A well-managed organic farm should not produce foods that carry any more risks than a well-managed conventional farm. Thorough cooking and washing prior to eating organic or conventional food is essential, as is the management of composting and manure application.

  Nutrient content
Systematic reviews recently completed in the UK and France show few differences in nutrient content between organic and conventional produce. The UK review reported organic crops had higher levels of phosphorus and higher acidity, and the French review reported organic crops had higher contents of iron, magnesium and polyphenols for some products. Both reported conventional crops were higher in nitrogen.

The small differences reported, especially for minerals, were not across all products and are the results of variations in mineral uptake from soils and fertilizers applied to soils. It is very difficult to make comparisons in nutrient content because the differences are small and there are many variables, including plant cultivar, growing conditions, growing season, mineral content of soils, fertilizer sources and minerals in water, among others. A study of milk quality among conventional and organic varieties showed no biologically significant differences in quality, nutrients and hormones, although conventional milk had statistically lower bacterial counts.

The small differences reported are not likely to affect overall nutrient intake by individuals and are in the range of expected variability for produce and dairy products. More research is required to address systematically whether significant differences exist in nutrient content of organic and conventional produce, grain, meat and dairy products.

  Health benefits
Scientific evidence indicates that the health risks associated with disease-causing pathogens are far greater than the negligible health risks associated with ingesting traces of pesticides. Minimising residues should be the focus of good agricultural practice, whatever the method of cultivation used. Consumers should not be fooled into believing that if it says organic, it is necessarily healthy.

Remember, we do know that positive changes to our diets bring about real health benefits. It is the overall nutritional balance of our diets that is more important than the differences of nutrient content of individual foods. The term ‘organic’ describes the method of cultivation, rather than specific characteristics of the food.
Currently, the flavour, nutritional content and health aspects of organic foods are not superior to conventionally grown foods, but more comprehensive studies need to be done.

     Environmental benefits
So there may not be much conclusive evidence that organic food is any better for us in terms of direct nutrients but if you consider the effect it has on environmental factors and livestock as a whole, I think we can all agree that indirectly, organic farming methods can be ‘healthy’ and sustainable for our entire planet!

When it comes to cost, organic foods are generally more expensive than conventional foods, due in part to their smaller production scale and higher labour costs. However, organic produce purchased in-season is usually comparable in price to conventional produce.

BOTTOM LINE
Purchasing organic food is a personal choice, which may depend upon its availability, price, sensory qualities and personal values, such as a preference for this food production method. There is limited evidence to suggest some organic foods may be higher in certain nutrients, but the evidence is not consistent enough to make conclusive statements.

Organic food differs only in the way it is grown and processed but this can have major beneficial environmental impacts. Most people agree that we should be including at least five servings of fruit and vegetables, and sufficient grains in our daily diets, whether from an organic or inorganic source.

If you ask me, if you care about our environment and you can afford it, go organic! Just make sure it’s from a reputable source and that you wash foods well before consumption.

THE DIRTY DOZEN AND CLEAN 15
There are two lists, the Dirty Dozen and Clean 15 that can help guide consumers when selecting fruits and vegetables. 
 The Dirty Dozen list include fruits and vegetables with the highest chemical residues such as peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes, carrots and pears.  

 The Clean 15 list includes produce with some of the lowest chemical exposures such as onions, avocados, sweet corn, pineapple, mangos, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes and sweet potatoes.
 Organic milk, beef and poultry contain no hormones or antibiotics, but often cost 100% more than conventional products. 

 When talking about heart disease the bottom line is to choose fat-free, lean animal products in order to limit total and saturated fat. More important than eating organic is first, making the switch to fat free dairy and lean meats and second, making sure the meat portion size is appropriate.
 Most often organic beef is also grass-fed. It is true that pasture-raised, grass-fed beef contains less total fat than meat from grain-fed animals. In addition, meat and milk from pasture-raised, grass-fed animals contains greater levels of heart-beneficial fatty acids such as Omega 3, alpha-linolenic acid and conjugated linoleic acid.

 As for processed foods, choosing those made with wholegrains, the least amount of added sugars, and the lowest in saturated fat and trans-fat free, trumps organic. It’s wiser to spend limited food money on the organic versions of the Dirty Dozen, than it is on organic processed foods.
 Consumers facing the daunting challenges of living with a chronic disease should not be worried about the organic factor, especially given all there may be to learn about management of their medical condition. A practical solution that can fall into most food budgets is to focus on foods that come with the heaviest burden of pesticides, additives and hormones. Buy organic for the Dirty Dozen, conventionally grown for the Clean 15, and if the budget allows, feel good about eating grass-fed beef once in a while, but watch the portion size!

ORGANIC VS FREE RANGE
Free range is a term given to animals that are free to roam. The animals may be treated with veterinary medicines and the food provided may contain additives. Organic farmers use 100% plant food and sick animals are treated with homeopathic remedies only. If animals on an organic farm receive veterinary medicines or if the plants are found to contain traces of chemicals or genetically modified material, the products lose their organic status.

HEALTH TIPS
It is still very important to keep in mind prudent dietary guidelines when considering going organic:
 If the motivation for going organic is to limit exposure to pesticides, herbicides, antibiotics and hormones then there are some foods that you may want to switch to organic. 
 If it is to help prevent or manage a chronic disease such as heart disease, then your money may be better spent on improving the overall quality of the diet by eating more fruits and vegetables, fish, nuts, seeds and legumes.

 

 

The long anticipated Comrades Marathon 2010, arguably the greatest ultra marathon in the world, has come and gone, and World Cup soccer fever has officially taken over! If you still feel a bit nostalgic about your Comrades experience, here are a few facts to get you going until you receive your Comrades Results and Race Review Brochure in the post. – BY MICHELLE PIETERS

HOW MANY ENTRIES AND REGISTRATIONS?
  Entries: 23 568
   Entrants who met the qualifying criteria:  19 096
  Registered:  17 627

HOW MANY STARTERS AND FINISHERS?
   Starters:  16 480 (12 787 male/3 693 female)
   Finishers:  14 343 (11 214 male/3 129 female).
Note that this figure may change slightly as runners notify the Comrades Marathon Association of discrepancies.

HOW MANY NOVICES?
  Novice starters: 4 317 (2 968 male/1 349 female)
  Novice finishers: 3 644 (2 543 male/1 101 female)

HOW MANY INTERNATIONAL RUNNERS?
   Finishers:  817 (634 male/183 female)

AVERAGE AGE OF FINISHERS
   Male: 40
  Female: 42

Results of the Comrades legends challenge 2010

1 Andrew Kelehe 6:37:37
2 Shaun Meiklejohn 6:45:37
3 Bruce Fordyce 7:55:03
4 Alan Robb 8:26:40
5 Frances van Blerk 10:36:54

MEDAL BREAKDOWN
   Gold (Top Ten):  10 male/10 female
  Wally Hayward (Sub-6):  13 male
   Silver (Sub-7):  596 (583 male/13 female)
   Bill Rowan (Sub-9):  2 303(2 067 male/
 236 female)
  Bronze (Sub-11):  6 565 (5 049 male/
 1 516 female)
   Vic Clapham (Sub-12):  4 846 (3 492 male/
 1 354 female)

There can only be one winner and only a selected few can achieve glory by finishing in the top ten. For many of us, achieving our personal goals or even just finishing Comrades, is enough. And though we all have different reasons for running, one thing binds us all: our love and passion for this great sport. So for those who run for fun, to achieve a personal best or for a podium position, the poem below describes running in a great way!

Why do I Run?
‘Tain’t no misery
Wanna have a good medical history,
Doctor told me running is great
Helps them blood cells circulate,
Great for the lungs,
Great for the ticker,
Can’t nothin’ getcha in better shape quicker,
Feels so healthy, feels so sweet,
Pumpin my arms and flappin’ my feet,
Moldin’ my muscles, firmin’ my form,
Pantin’ like a pack mule,
Sweatin’ up a storm,
Keeps me youthful,
Keeps me loose,
Tightens my tummy
and shrinks my caboose,
Beats bein’ lazy
Why do I run?
Maybe I’m crazy!

~ Ed Cummingham

TOP TEN CLUBS (FINISHERS)

 Club Name 2010 Entries 2010 Finishers
1 Rand Athletic Club 627 384
2 Irene Road Running Club 417 243
3 Randburg Harriers 332 189
4 Chatsworth Athletic Club 284 152
5 Boksburg Athletic Club 264 170
6 Hillcrest Villagers AC 231 127
7 Stella Athletic Club 231 142
8 Westville Athletic Club 217 128
9 Durban High School Old Boys Club 215 142
10 Benoni Northerns Athletic Club 197 130

THE GOLD HEROES OF THE DAY

MALE
1 Stephen Muzhingi 5:29:01
2 Ludwick Mamabolo  5:35:29
3 Sergio Motsoeneng  5:35:58
4 Bongmusa Mthembu  5:37:49
5 Fanie Matshipa  5:39:53
6 Fusi Nhlapo  5:40:26
7 Claude Moshiywa  5:43:04
8 Petros Sosibo  5:45:58
9 Peter Molapo  5:46:19
10 Leboka Noto  5:48:45

FEMALE
1 Elena Nurgalieva  6:13:04
2 Olesya Nurgalieva  6:13:05
3 Marina Myshlyanova  6:26:03
4 Kami Semick  6:32:55
5 Farwa Mentoor  6:38:41
6 Lizzy Hawker  6:39:43
7 Irina Vishnevskaya  6:44:27
8 Lindsay van Aswegen  6:46:52
9 Adinda Kruger  6:51:15
10 Anna Pichtova  6:51:34

 

He had done it all – debt collector, waiter, salesman – before finding one of the best jobs in the country: Media and Communications Coordinator for the Comrades Marathon Association. Craig Fry has been around the block a couple of times but has found his one true passion: working in the sport industry. Craig shares his story with Modern Athlete.

SPORT, SPORT AND MORE SPORT!
I grew up in Pietermaritzburg and was keen on all sports. I excelled at hockey, cricket, soccer, athletics and golf. You could say sport has always been in my blood and is definitely my first love.

Needless to say studying was never my strong point and I just scraped through Matric! Though I did not like studying, I had a blast at school. To me going to school was a social occasion where you got to spend time with all your mates all day. It drove the teachers nuts, but hey, I had a good time!

THE REAL WORLD
My first year in the real world in 1994, a friend’s father offered me a job at his law firm in Pietermaritzburg. My role entailed finding debtors for the collections department. In 1995 I decided to move to Johannesburg to ‘make my fortunes’. I packed my bags, jumped onto a train and left. I didn’t know anyone, but at 19 you are invincible! I managed to get a job as a sales representative selling consumer goods. That was tough! Selling supermarket items to independent wholesalers and chain stores is where I cut my teeth in sales. After a while I got itchy feet and at the age of 21, I got on a plane to Los Angeles… I lasted three weeks and came home! I went crawling back to the girlfriend I left to go to the USA. Jobs were tough to find and I had to wait tables to make money. I then managed to secure a sales job with a textile firm.

THE DAY MY LIFE CHANGED
After I saw the movie Jerry Maguire, I knew right away that being in the sports business was right up my alley!

‘Take a chance and win a prize’, was my motto and I started working on my own. This was seriously hard work! It was hard to get clients; I was young, had no tertiary education in the sports business and not many people took me seriously!

I decided to venture into the cricket player management business, as I knew some of the provincial players at the time. I managed to sign up a few average players and started networking with companies in the cricket business. Luckily my girlfriend supported me at the time. She knew how passionate I was and gave me the opportunity to do this.

Then I met Ray Jennings who was the Easterns Head Coach. I became very close to Ray and I can honestly say that I learnt a tremendous amount from him. He is as tough as nails but always fair, so you always knew where you stood with him. I spent many afternoons at the practices with the team and management at Easterns Cricket treated me like I was part of the team. Andre Nel was then on the brink of selection to the national team and I ended up being involved with him for a few years thereafter.

DOING IT MY WAY!
Things were finally going my way. I met up with an Indian businessman who was close to the Indian National Team. He helped me financially to expand my business. This allowed me to travel to Kenya, Zimbabwe, India, England and Sri Lanka, negotiating various sponsorship contracts for cricket players. I was able to work with some of the game’s greatest players. I was having so much fun, and had to ask myself on occasions, is this seriously work? I was doing what I loved, and making money!

After a few bad decisions made purely out of ignorance, my wheels fell off and I was back to square one. But being me, when I believe in something I will exhaust all avenues and will do anything to make it work. Also, at the time I had a new lady in my life. She mentioned a couple of times that working for myself was not a real job and too risky.

I then got offered a job with Primedia Sport. Welcome to the soccer business. I took up a position with Signet Licensing and Marketing, primarily to look after the commercial and licensing programmes for Kaizer Chiefs Football Club. I remember my first meeting at Kaizer Chiefs. I met the Chairman and founder, Mr Kaizer Motuang, and after the meeting I thought to myself I can’t believe I just met with the Chairman! He is such a quiet and easygoing man, but an absolute giant in the football business.

I later moved on to being General Manager of Back Page Publishing and Sales Manager of Amakhosi Magazine. This was a great learning curve for me, working within a different part of the sports business. After Amakhosi Magazine, I entered into discussions with JAKE Productions, a marketing, entertainment and events management company. One of their major clients was Kaizer Chiefs! All in all I was within the Kaizer Chiefs family for seven years. Today I am still a passionate Chiefs supporter, and rarely miss watching them play!

MY COMRADES JOURNEY
I relocated back to KwaZulu-Natal after 13 years in Gauteng. With the passion for sport running through my veins, I applied for the Media and Communications position at the Comrades Marathon Association (CMA) and was lucky enough to be appointed to work on this great event.

I was one of those people who used to say, “How is it possible to have to work all year round for a one day event?” Very soon after I started at the CMA I realized that there is no other way but to work all year round to put on a world-class event such as the Comrades Marathon.

This is what our year looks like:

  June – June is the month where we wrap up the previous race. I draft and send press releases to over 1 500 contacts on our media database locally, and to over 300 media companies across the globe. I also respond to queries from the various media houses with regards to pictures, results and potential stories from the race.
  July – In July I start planning a media strategy for the following year’s race, based on failures and successes from the previous race. We also compile and finalise the race results brochure. I work closely with the marketing department in order to communicate their strategies to the public. An important aspect is to monitor the media on a daily basis to make sure that what is being reported on Comrades is correct. I get these reports and make sure everything is above board. This means a lot of reading!
    August – This is the month where I start executing my media strategy. This means regular press releases packed with newsworthy items, sending out monthly newsletters, generating newspaper and magazine articles and the dissemination of general information.
    Closer to race day – As we get closer to race day (about two months before), things really get interesting. I put together the race souvenir brochure and schedule regular radio and television interviews for CMA officials and myself. This is the part of my job that is fun, but at the same time has its own pressures. As the official spokesperson for the CMA everyone wants to talk to you and it is imperative that I know everything that is going on within the organisation in order to be able to respond immediately with the correct information.
  Race week – Race week and the expo is by far the craziest time for me. From the Monday to race day on Sunday, I pretty much have a phone strapped to my ear. Added to this is managing the media centre at the expo and acting as MC for the various press conferences during this week. This year we had over 800 members of the media from all over the world reporting on race day. The service we offer journalists on race day cannot be compared to any other race in the world! We have two press trucks that seat 40 people, we allocate five Toyota Double Cab vehicles to take journalists and photographers on the route during the race, and 15 motorbikes are reserved for photographers. This is all done to ensure the media gets the best possible view of this magnificent race and to allow them to report in the best possible way. A media centre equipped with televisions, race computers and live, up-to-the-minute splits and information on runners and the race is set up at the finish line.

THE LONGEST DAY
I sometimes think it must be easier to run the race than work on race day (hang on, let me first run the race next year and then I will decide). On race day I spend the whole day, from 4am to 7pm, on my feet. My day involves managing the media on the route, assisting with queries in the media centre and going to and from the SABC broadcast booths. I also help with the placement of the photographers at the finish line. This usually becomes a bit of a fight between the guys, as they all want to be in the best position to get photos.

After the winners have crossed the finish line, I rush and prepare for the post-race press conference. This cannot run late as the SABC wants to shoot the winners on the stage for the prize-giving ceremony and when live TV is involved, you simply can’t run late. 

You would think once the winners are in things get easier, but now the media are looking for something else to report on… While I am doing all of this, the phone still rings with journalists who are not at the finish line and who want to be updated with information. 

THE DAY AFTER
If you asked me on Monday 31 May how I was doing, I probably responded with, “I’m done”, “I’m phoned out” or “I’m not doing this again!” But the truth be told, I arguably have the best job in the CMA. I basically get to talk all day about an event that I love and am part of, I get to talk on radio and TV, and most of all have a lot of fun while doing so. I get to interact with the elite athletes, dignitaries and the general public. I don’t see it as work, but as a great way to pass the time. I wouldn’t change my position for anything else right now.

INSPIRED TO RUN
After not exercising for almost 13 years, and being involved with Comrades, I decided last July to start running again. This was going to be tough. I had been smoking for almost 20 years and knew I was in for a rough ride. Being me, I set my sights high and decided to run the 2010 Old Mutual Two Oceans Ultra in sub-four hours (I must have been braindead). Being in my position at Comrades and having access to all the pro teams and coaches I made a few calls and got hold of John Hamlett, after reading an article on him in the Modern Athlete. John agreed to coach me.

So I started getting weekly training programmes and things started coming together. John is a crazier man than I am. He would call me at 5am and if I answered the phone, he would simply ask me why I wasn’t doing the training for that particular day before work. “Go train,” he would shout. One cannot fault the man for his passion, commitment and dedication to his athletes. John trains elite runners and he still found time for me, an average Joe, and gave me the same time and dedication as he would to his elite runners. Now that’s what a coach should be!

I trained properly and gave myself the best possible opportunity to succeed. My attitude was: if you don’t succeed, at least you know you gave yourself a fighting chance.

TWO OCEANS
On the day I passed Shaun Meiklejohn at about 7km saying, “Come on old man, let’s go!” It came back to bite me! Shaun passed me at about the 36km saying, “Who is your old man now?” What could I do but have a good chuckle? I was done! I missed my goal time, but it was a fantastic experience and I will have to go back next year.

Who knows, maybe I will just have to take the plunge and enter the Big C for 2011. Then at least when I talk about Comrades I can have a runner’s perspective of the race.

I take my hat off to every single person who actually attempts to run Comrades, and everyone who finishes within the 12-hour cut off is an exceptional athlete!

As for me, I try to live my life the best way I can. I suppose because I am a person who would rather give than receive, things seem to work out for me in one way or another. And when all else fails, I go for a run!

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Any chance of seeing you at Comrades 2011?
Maybe…

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

Sports Legends embrace Comrades!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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