Category: Racing

The strength of your quads and hamstrings should be equal in order for you to increase your running economy, allowing you to go further and faster. – BY SEAN FALCONER

Most training programmes recommend some gym work or cross-training for distance runners, to build power, improve balance between muscle groups, and perhaps reduce the chance of injury. Therefore, runners often do a lot of work on their legs in the gym, especially on their quadriceps, hoping that stronger muscles in their thighs will reduce the chances of knee injuries. However, most runners focus on the quads and neglect their hamstrings, and as a result, many runners have quads that are up to 40% stronger than their hamstrings – and this could be detrimental to their running.

The two muscle groups should ideally work in conjunction with each other during running, so the quads lengthen when the hammies shorten, and vice-versa – and the two muscle groups work most efficiently together when their strength is about the same. Therefore, runners should aim to include hamstring muscle-strengthening exercises that imitate running while they add some resistance. For example, steep hill bouncing or running, fast downhill running, or horizontal bouncing manoeuvres such as repeated single-leg long jumps.

Hammie Heaven

In the gym, a terrific running-specific hamstring strengthening exercise is the hamstring hip lift: Lie on your back with your feet hip-width apart and the soles of your feet on a small bench or step. Now push down into the bench with your feet, lifting your hips up high, and you will feel your hamstrings working. Do not lift your shoulders, neck or upper back off the floor. Then lower the hips until your bottom is just off the floor, and repeat. Do three sets of 15 repetitions, with 45 seconds of rest between sets.

Once you can do 3 x 20 raises, progress to one-legged hamstring hip lifts on the bench. Start with 3 x 10 and build up to 3 x 20. After that, progress to using the Swiss ball instead of the bench or step. The instability of the ball automatically makes it harder, so build up via two-footed lifts to completing 3 x 20 reps of one-leg hamstring hip lifts on the Swiss ball.

We’re looking for an ‘Average Joe’ amateur athlete to win the trip of a lifetime to be part of the 2016 Asics Beat the Sun international relay to run around Mont Blanc in the Chamonix region of France on 21 June. You don’t have to be a superstar elite runner to be part of this incredible race against the sun, you just need to ENTER! Anybody may apply, no matter your running ability, age or gender.

They call it ‘Nature's Toughest Relay,’ but don’t let that put you off, because this is definitely something that YOU want to be part of. Each year in June, on the longest day of the year, teams representing all the continents take on the Beat the Sun challenge, to race 148km around Europe’s highest mountain, Mont Blanc. It’s a race against nature, because the starting gun fires at sunrise and teams must finish within 15 hour and 41 minutes in order to beat the sunset home.

The six continental teams will consists of six runners each, who will combine to run the 13 legs of the relay, and each team will consist of both elite professional athletes as well as amateur athletes who have won a place on their continental team. Thus Asics South Africa will be sending two athletes from South Africa to France to be part of Team Africa – one elite and one amateur – and that is why YOU now have this incredible opportunity to enter this once-in-a-lifetime competition in conjunction with Modern Athlete magazine!

You don’t even have to be an expert trail runner to enter, because some of the legs of the relay are mostly downhill and tarred, while others are really testing mountain climbs, and the amateurs in each team will be given the less challenging legs. Last year’s winner of the amateur slot in the African team, Leilani Scheffer of Rustenburg, ran legs 6 and 13, which were a 12.5km downhill road section and a 5km downhill trail section respectively. As you can see on the route profile below, she was not asked to go climb a mountain, so you too can take on this challenge. Just enter!

Oh yes, along with the experience of running with and learning from Africa's top athletes, the winner of the competition will be provided with the best ASICS trail running footwear and apparel to battle it out with the sun, and you’ll get to spend some time in one of the most stunning parts of the world.

So get your entry in TODAY! Go to http://beatthesun.asics.com to register for the Challenge and your name may come up for this incredible prize. You can also watch videos of last year’s inaugural Beat the Sun on the site – and once you watch that, we know you will want to enter this incredible competition to be part of Beat the Sun 2016!

Asking a runner to walk is like asking a shark to stop swimming… it’s never going to happen! But, what if it means running a PB at your next race? What if it means finishing your first marathon? What if it means guaranteeing your Comrades medal? That makes most runners think again! So here’s how to implement it in training and racing to best benefit your running. – BY RAY ORCHISON

In last year’s Comrades Marathon, Caroline W?stmann ran herself not only to a first place in the women’s race, but also into the hearts and minds of almost every South African. And she did so by leaving the commentary team and viewers across the nation scratching their heads with her run/walk approach on race day. One could almost sense the entire country holding its breath as Caroline suddenly slowed right down just after Botha’s Hill and started to, of all things, walk! Everyone watching the race was almost certain that she had gone out too hard and was now being forced to walk. Of course, she was in fact running the race with a planned run/walk strategy, which in the end saw her not only thrash the famous Nurgalieva Russian twins, who have dominated the Comrades in recent years, but also saw her cross the finish line with an average pace that would have almost certainly broken the Up-run record had it not been for the additional 800m added to the 2015 route as a result of road works.

Suddenly, runners all around the country were talking about this brilliant new run/walk strategy for racing, but it is by no means a new concept – well-known American coach and author Jeff Galloway has been using and promoting a run/walk strategy since 1974!

Why walk when you can run?

Now, going into an ultra like the Two Oceans or Comrades Marathon without a run/walk strategy in many cases ends up with lots and lots of walking, and a very long day out. You might be thinking to yourself, “So what’s the problem? I’ll run until I can’t run anymore, and then I’ll walk.” The problem with this thinking is that the walking at that point in the race becomes a defeated walk… You know your race is over and you end up walking with your head down, dreams smashed, and where it should have taken you perhaps 40 or 50 minutes to complete the last 8km, it now takes you 90 minutes.

A run/walk strategy however, is exactly that. It’s a strategy. It’s a plan, a well thought out approach to your race, and when you now deliberately walk during the race, it’s not a defeated walk at all, but rather part of the plan. And there are a number of reasons why a run/walk strategy works, and why you should be giving it a try:

·         There aren’t measured statistics, but in my experience, probably 90% of all runners will start a race too fast. And I get it… It’s a race, the nerves are on full alert and adrenaline is coursing through your veins. However, having a planned first walk just a few kays into the race gives you the opportunity to settle, bring the heart rate down and then to get going again at the correct pace.

·         It allows you to maintain a consistent running pace because you’re allowing short bouts of recovery between running efforts. In other words, it extends your energy stores.

·         Running is a repetitive motion whereby you use the same muscles in the same way for the entire duration of the race. This leads to muscle fatigue, especially over long races. For a race like Comrades, you cannot train for this fatigue by running the race distance a few times before race day. You’re going to need other ways of reducing this muscle fatigue. A run/walk allows just that, because throwing in a walk every few kays gives your muscles much needed, albeit short rest and recovery to keep you going.

·         You’ll actually gain time over distance! This one blows the mind, but it’s true. As fatigue builds and energy levels drop during a race, we begin to slow down. Just have a look at pretty much any race splits and you’ll notice that most of the field run positive splits. That is, most of the field run a slower second half. Because a run/walk strategy conserves energy and keeps fatigue under control, you will find that you are now in a position to run a faster second half and essentially speed up in the latter stages of the race.

Implementing the strategy

The most important part of a run/walk strategy is actually putting it into practice during training. Because walking fires up the muscles in a slightly different way, you’ll find it quite tough initially to get running again. This has a physiological element to it, but it also has a lot to do with simply teaching the head to come on board with what you’re doing. So, as they say in the classics, practice makes perfect!

When it comes to planning your strategy, here are a few guidelines:

·         The longer the race, the longer the walks should be, and the more frequent. For example, in a 10km race, you’d only have one walk of 30-45 seconds, whereas in a marathon, you might have five to six walks of 60-120 seconds each.

·         This is a strategy, so use it to your strengths and weaknesses. If you’re coming up to a planned walk but you know there’s a massive hill around the corner, and hills are your weakness, then delay the walk for a few minutes and use it on the hill.

·         Keep the running sections manageable in order to reduce fatigue. My recommendation for a run/walk ratio is 20’/60” (that is, a 60-second walk every 20 minutes), 25’/90”, 30’/120” and 35’/180”. In a marathon, for example, you might use a 30’/120” ratio, but in Comrades you might use a 20’/60” ratio. Try different ratios in training and find out what strategy works best for you.

Seeing is believing

I could write an entire book on this subject, but chances are that unless you actually see this in action, you’ll never believe it works. So, here’s a challenge for you. At your next race, be it 10km, a half marathon or an ultra, go into the race with a planned run/walk strategy. During your first walk, which might only be 30 seconds long, depending on the distance of the race, make a mental note of the runners who come flying past you. Then see how many of those runners finish before you. In most cases, it will be zero. That’s because a run/walk strategy can be the difference between your next race being great, or a complete disaster, so why not give it a try?

For some people, running on a treadmill might be boring and the idea of running straight lines isn’t too exciting, either, but after months out of action following an operation, Blitzbok Sevens Star Chris Dry says any form of running is exciting! – BY EUNICE VISAGIE

Springbok Sevens Rugby player Chris Dry will never take the ability to run for granted again – even on a treadmill, or just in straight lines. That’s because he wasn’t able to run at all for a few months following a hip operation in late May 2015, to fix a long-term niggle, at the end of the World Sevens Series, which was followed by 20 weeks of rehabilitation that initially included no running whatsoever. Having made his return to playing action in October, the 27-year-old veteran of more than 40 Sevens tournaments looks back on his time out of action and says, “Any form of running is exciting if you haven’t been able to run for months on end!”

“At first I mostly did strength training, mainly off-the-feet work, and then I started with slow walking and cycling. And then it was time for the Alter-G anti-gravity treadmill. Running finally started with straight line running on the track at the Stellenbosch Academy of Sport. Some side movement running on the field followed that, and then it really got exciting when I was allowed to do some running integrated with stepping!”

Next Chris had to get back on the field and train with the team. “It was a slow process, and I could not do all the session immediately. The last step was getting fully involved with all the session and being able to take contact.” Chris then made his comeback at the end of October when the Sevens team played in Singapore, and he says, “It was great to be back, and Nadia Clenzos from the Stellenbosch Academy of Sport’s performance unit deserves a lot of credit for my smooth comeback.”

Moving Up
Chris began to stand out in rugby at Grey College in Bloemfontein, making it into the Free State Under-18 team for the Craven Week, then going on to play Under-19 and under-21 for the province. The flanker made his first class debut in 2009 in the Currie Cup, but in 2010 he changed direction by joining the South African Sevens set-up, making his debut at the 2010 Adelaide Sevens and quickly establishing himself as a regular in the team. At the time of writing in mid-November, he had played in 44 tournaments for his country, including being part of the gold medal-winning team at the 2014 Commonwealth Games in Glasgow, Scotland. This past season the SA team not only finished second in the 2015 World Sevens Series, but also qualified for the Olympic Games in Rio next August.

The upcoming season is going to be huge for the Blitzboks. The World Sevens Series is 10 tournaments and the season ends with the Sevens debut at the Olympic Games. It will be the first time ever Sevens will be part of the Olympics. (Rugby was part of the Games for the last time in 1924, when America won the gold medal.) “The Olympics is the ultimate goal of the season, but we will focus on each tournament as they come,” says Chris. “We are a proud squad and we will always be going to tournaments and take the field with the eye on achieving the goals we set as a squad.”

Chris admits that now that he is fully back to playing fitness, the only running he will be doing is on the field. “I did a lot of cross-country running when I was younger, but now I really need to take care of my joints, because my body already gets lots of punishment. There was a time when I did some running during the December holidays, but now I like to add something to the running…like playing Sevens!”

South African runners are blessed with a terrific race calendar, with so many great races to do, so check out these events for January 2016, including road and trail runs as well as other running disciplines, and make your racing plans! – BY TOM COTTRELL AND SEAN FALCONER

GAUTENG: CENTRAL GAUTENG
Sunday 10 January
Varsity Kudus 15km, Library Lawns, East Campus, WITS, 7am, Heather Kennedy 083 252 3250

Wednesday 13 January
President Hyper Berg en Dal Nite 15km & 5km, President Hyper, Pretoria Street, Krugersdorp, 7pm, Elsje Croucamp 082 559 1176

Sunday 17 January
Dis-Chem Half Marathon & Centrum 5km Dash, Bedfordview Virgin Active, Van Buuren Road Entrance, Bedfordview, 6am & 6:15am, Race Office 083 287 6792

Sunday 24 January
Modern Athlete Bobbies Half Marathon, 10km & 5km, Greenstone Shopping Centre, Greenstone Hill, Edenvale, 6am, Lt. Col Hein Gerber 079 525 0302

Wednesday 27 January
Arwyp Medical Centre Aston Manor Nite 15km & 5km, Barnard Stadium, between CR Swart & Plane Road, Kempton Park, 7pm & 7:10pm, Clive Gould 083 386 0796

Sunday 31 January
Johnson Crane Marathon, Half Marathon, 10.5km & 5km, Willowmore Park, Harpur Avenue, Benoni, 6am, Race Office 072 678 2140

GAUTENG: GAUTENG NORTH
Friday 1 January
New Year's 10km & 5km, Pretoria Botanical Gardens, 2 Cussonia Avenue, 7am, Daan du Toit 082 572 4169

Saturday 9 January
A4 Aerobics 4 All Road Safety Half Marathon, 10km & 5km, Eco Boulevard, 270 Witch-Hazel Avenue, Centurion, 6am (21 & 10) & 6:15am (5), Race info 083 627 5326

Wednesday 13 January
Meerkat Night 10km & 5km, Service Golf Club, Voortrekkerhoogte Military Base, Centurion, 6pm, Shane Gouldie 082 332 9552

Saturday 16 January
ACE BestMed Half Marathon, 10km & 5km, Eersterust Soccer Stadium, cnr St Joseph & Hans Coverdale West, Pretoria West, 6am, Roewyn Danster 082 804 2923

Wednesday 20 January
Paperbark Tree Night Run 10km & 5km, Waterkloof Golf Country Club, John Rissik Drive, Pretoria, 6:30pm, Shane Gouldie 082 332 9552

Saturday 23 January
PricewaterhouseCoopers George Claassen Half Marathon, 10km & 5km, Pick n Pay Hyper, Selikats Causeway, Faerie Glen, Pretoria, 5:30am (21) & 6:30am (10), Pete van der Merwe 079 492 1116

Wednesday 27 January
Owl Night Run 10km & 5km, Irene Golf Club, 1 Main Road, Irene, 6pm, Shane Gouldie 082 332 9552

Saturday 30 January
Wonderpark Akasia 3-in-1 Marathon, Half Marathon, 10km & 5km, Wonderpark Shopping Centre, Heinrich Street, Akasia, 5:30am, Altje Conradie 082 372 7093

GAUTENG: VAAL TRIANGLE
No races scheduled for this period

WESTERN CAPE: BOLAND
Wednesday 6 January
Wagon Trail Night Run #6 10km & 5km, Anura Wine Estate, near Klapmuts on R45, 6:30pm & 6:45pm, [email protected]

Saturday 9 January
Baytown 12km & 6km, Miems Restaurant, 363 Central Road, Pringle Bay, 8am, Sonja du Toit 084 850 0681

Sunday 10 January
Post Turkey Trail Run 18km, 12km & 6km – Spur Country Classics #1, Grabouw Country Club, Eikenhof Dam, Elgin-Grabouw, 8am, 8:15am & 8:30am, Quantum Events 021 789 0188 (W)

Saturday 16 January
Druk My Niet 10km & 5km Trail Run, Druk My Niet Wine Estate, Paarl, 8am & 8:15am, [email protected]

Sunday 17 January
Resolution Trail Run 15km, 12.5km, 7.5km & 5km, Dirtopia Trail Centre, Delvera Farm, 10km from Stellenbosch on R44, 7am, 7:15am, 7:30am & 7:45am, Dirtopia Events 021 884 4752 (W)

Sunday 31 January
French Flair Trail Run 11km & 6km, L’Avenir Farm, on R44 about 10km outside Stellenbosch, 7:15am & 7:30am, Dirtopia Events 021 884 4752 (W)

WESTERN CAPE: SOUTH WESTERN DISTRICTS
Friday 1 January
NSRI 10km & 5km Beach Trail Run, Diaz Beach, Mossel Bay, 9am, Dawie Zwiegelaar 082 990 5954

Saturday 2 January
Knysna Trail Run 24km & 16km, Middle Erf, Harkerville Forest and Sinclair Reserve, near Knysna, 7am, Leon Brown 082 422 1033

Saturday 9 January
Sanlam Trail Run – George 15km & 6km, The Old Sawmill Shed, George, 7am, Danie Raubenheimer 083 376 7414

Saturday 23 January
Schoemanshoek Half Marathon, 10km & 5km, Orchard Fine Foods (Next to Church), Schoemanshoek, 6am, Danie Raubenheimer 083 376 7414

Friday 29 January
Top Gear Nite 10km & 5km, Top Gear Sports Shop, Hibernia Street, George, 6pm, Leon Rothman 083 709 1866

WESTERN CAPE: WESTERN PROVINCE
Sunday 10 January
Ocean Basket Bay to Bay 30km, 15km & 5km, Maiden’s Cove, Victoria Road, Camps Bay (30) & Hout Bay Harbour (15) to Glen Country Club, Camps Bay, 6am, Top Events 021 511 7130 (W)
Wednesday 13 January
Spur Cape Summer Trail Series #1 12.3km & 8.5km, Tygerberg Nature Reserve, Plattekloof Entrance, 7pm & 7:26pm, Race Secretary 021 821 9898 (W)

Saturday 16 January
Hohenort 15km, Alphen Centre, Constantia, 6am, Jerome Merton 083 280 9798

Sunday 17 January
Spur Cape Summer Trail Series #2 13.4km & 6.3km, Lebanon Forest, Grabouw, 7:30am & 8:05am, Race Secretary 021 821 9898 (W)

Wednesday 20 January
JointEze Dan Luyt Nite 15km, Durbanville Library, Oxford Street, 6:30pm, Carlo Zylstra 083 453 3433

Saturday 23 January
Red Hill Marathon & 36km, Fish Hoek Sports Complex, Nelson Road, 5:30am, Race Organiser 076 115 8285

Tueday 26 January
Spur Cape Summer Trail Series #3, Distances TBC, Kirstenbosch Botanical Gardens, Cape Town, 7pm (long) & 7:21pm (short), Race Secretary 021 821 9898 (W)

Wednesday 27 January
KFC Brackenfell 10km & 5km, Brackenfell High School, Rogland Street, 6:20pm & 6:30pm, David McCarthy 079 913 0618

Saturday 30 January
Lourensford Market Trail Run 15km & 8km, Lourensford Estate, Somerset West, 8:30am, Quantum Events 021 789 0188 (W)

Sunday 31 January
Kloof Nek Classic Half Marathon, Camps Bay High School, Lower Kloof Road, 6am, Brenda Austin 082 561 7748

KWAZULU-NATAL
Sunday 10 January
Ronnie Davel Memorial 16km & 5km, Laddsworth Primary School, Hilton, 7am, John Holiday 082 806 6749

Sunday 24 January
Kearsney Striders Half Marathon & 10km, Kearsney College, Old Main Road, Botha’s Hill, 6am, Jenifer Rigby 083 531 9417

Sunday 31 January
PDAC 25km, Waterfall Shopping Centre, Lahee Park, Anderson Road, Pinetown, 5am, Teneal Featherby – [email protected]

FREE STATE
Saturday 23 January
AEL Mielie Marathon, Half Marathon & 10km, HTS Sports Grounds, Volks Road, Welkom, 5:30am, Laura Van Wyk 072 463 8399

EASTERN CAPE: BORDER
Friday 15 January
PWC Nite 10km & 5km, Old Selbornian Club, Gleneagles Road, Bunkers Hill, East London, 6pm, Sharon Eldridge 083 284 3781

Saturday 23 January
Pennypinchers Half Marathon & 10km, Beacon Bay Country Club, East London, 6:30am, Graham Reynolds 082 448 0727

EASTERN CAPE: EASTERN PROVINCE
Saturday 2 January
Woodlands Dairy 15km & 6km Trail Run, Mentors Country Estate, Jeffrey’s Bay, 6:30am, Kobus Joubert 082 490 7218

Saturday 16 January
N2 City Bluewater Bay Challenge 15km & 5km, N2 City Complex, Bluewater Bay, Port Elizabeth, 6:30am, Colin Parkins 083 651 3836

Saturday 23 January
Hydrassist Half Marathon & 5km, Eastern Province Command Army Base, Willow Road, Forest Hill, Wendy Denston 076 834 8124

Saturday 30 January
The Herald Builders Warehouse Rafi’s Friendly City Marathon, 10km & 5km, Fountain Vineyard Church, Behind Builders Warehouse, Buffelsfontein Road, Port Elizabeth, 5am, 6:30am & 7:30am, Graham Channon 078 184 9723

Sunday 31 January
Puma Trail Run – Port Elizabeth 12km & 6km, Venue TBA, 7am, Race Office 082 991 0045

FAR NORTH: LIMPOPO
Saturday 23 January
Seeff Properties 2-in-1 10km & 5km, Seeff Offices, General Viljoen Street, Platinum Park, Bendor, Polokwane, 7am, Race Organiser 072 149 2674

FAR NORTH: MPUMALANGA
Wednesday 20 January
Eskom Wellness Nite 10km & 4.9km, Eskom Park, Witbank/Emalahleni, 7pm, Paul Bester 082 966 7767

Saturday 23 January
Shanduka Coal Middelburg 5-in-1 Marathon, 32km, Half Marathon, 15km & 10km, Shanduka Coal, Middelberg, 6am, Johan Mostert 082 314 5843

Wednesday 27 January
Van Wetten's Nite 10km & 4.9km, Lowveld Country Club, 1 Aurora Drive, Steiltes, Nelspruit, 6pm, Mark Greeff 083 299 3779
Middelburg Ferrochrome Nite 10km & 4.9km, Kees Taljaard Stadium, Middelburg, 7pm, Bernette Smook 084 880 3608

Saturday 30 January
Volksrust 5-in-1 Marathon, 32km, Half Marathon, 10km & 4km, Volksrust High School, cnr. Adelaide Tambo Street & Govan Mbeki Drive, Volksrust, 6am, Alwyn Strydom 081 401 2361

NORTH WEST: CENTRAL NORTH WEST
Saturday 23 January
Bert's Great Brick Half Marathon, 10km & 5km, Olen Park Rugby Stadium, Potchefstroom, 6am, Theo Coetzee 083 538 3162

Saturday 30 January
Ottosdal Nite Marathon, Half Marathon, 10km & 5km, Ottosdal Show Grounds, 4:30pm (5), 5:30pm (42), 6:30pm (21) & 6:40pm (10), Willa Naude 073 526 4536

NORTH WEST: NORTH WEST NORTH
Sunday 24 January
Puma Trail Run – Buffelspoort 12km & 6km, Buffelspoort Dam, 7am, Stillwater Sports 082 991 0045

NORTHERN CAPE: GRIQUALAND WEST
Saturday 16 January
Finlime Flat One Marathon, Half Marathon, 10km & 5km, Lime Acers Recreational Club, Central Avenue, Lime Acres, 6am, Loyd Makie 082 906 4304

NORTHERN CAPE: NORTH WEST CAPE
No races scheduled for this period

NEIGHBOURING COUNTRIES: NAMIBIA
Saturday 16 January
Breakfast Run Half Marathon, 10km & 5km, Maerua Mall to Heja Lodge, Windhoek, Susan +264 (0)81 212 4421

ORIENTEERING
Sunday 27 December 2015 – 3 January 2016
Big 5 O-Week, All venues in Mpumalanga: 27th – Sprint Event @ Lowveld Botanical Gardens, Nelspruit; 29th – Middle Distance Event @ Kaapsehoop Rockery; 30th – Middle Distance Event @ Ngodwana, 31st – Long Distance Event @ Ngodwana; 2nd – Long Distance Event @ Pear Orchard, Kaapsehoop; 3rd – Sprint Event @ Ngodwana, Times TBC, Nicholas Mulder 082 898 7871

TRIATHLON & DUATHLON
Sunday 10 January
Central Gauteng Triathlon Champs – Trinity Gold Tri & Du #4, Germiston Lake, Johannesburg, Japie Boonzaaier 084 501 2712

Saturday 16 January
Free State Triathlon Tri & Du Event, Standard: 1.5km/40km/10km & Sprint: 750m/20km/5km, Maselspoort, www.fstriathlon.co.za

Sunday 17 January
MiWay Triathlon, Olympic: 1.5km/40km/10km, Sprint: 750m/20km/5km & Kids: 400m/10km/2.5km, Midmar Dam, KwaZulu-Natal, 7am (kids), 8am (sprint) & 8:30am (Olympic), [email protected]
EP Tri & Du Champs, Olympic, Sprint and Junior Distances, Pollock Beach, Port Elizabeth, Time TBC, EPTA 083 454 7661

Friday 22 January
Fedhealth XTERRA Kids Buffelspoort, 200m/10km/3km, 100m/5km/2km & 50m/1.5km/500m, Buffelspoort Dam, North West Province, 4pm, Stillwater Sports 082 991 0045

Saturday 23 January
Fedhealth XTERRA Full Buffelspoort, 1.5km/26km/12km, Buffelspoort Dam, North West Province, 8am, Stillwater Sports 082 991 0045

Sunday 24 January
Ironman 70.3 South Africa, 1.8km/90/21.1km, Buffalo City, Eastern Cape, Werner Smit 041 736 8509 (W)
Fedhealth XTERRA Lite Buffelspoort, 400m/19km/6km, Buffelspoort Dam, North West Province, 8am, Stillwater Sports 082 991 0045

Friday 29 January
Fedhealth XTERRA Kids PE, 10km/3km, 5km/2km & 1.5km/500m (all MTB/Run), Port Elizabeth, Eastern Cape, 4pm, Stillwater Sports 082 991 0045

Saturday 30 January
Fedhealth XTERRA Full PE, 1.5km/28km/12.5km, Port Elizabeth, Eastern Cape, 8am, Stillwater Sports 082 991 0045

Sunday 31 January
Fedhealth XTERRA Lite PE, 400m/12.5km/5km, Port Elizabeth, Eastern Cape, 8am, Stillwater Sports 082 991 0045

ADVENTUR RACING
Sunday 17 January
Spur Adventure #4, Duo (individual): 20-25km MTB & 6km run; Sprint (teams of 2 or 3): 10-12km MTB, 3km run & water obstacle; Spur Eco Warrior (3-7 years): 2km MTB & 500m, PLUS 5km Fun Run; Banhoek Conservancy, Western Cape, 8am & 9am, Quantum Adventures 021 789 0188 (W)

TRACK & FIELD
Saturday 9 January
Central Gauteng Open Programme, Boksburg Stadium, Central Gauteng, 8:30am, CGA 011 873 2726 (W)

Wednesday 13 January
Gauteng North Schools Open, Venue TBC, Athletics Gauteng North 012 327 4932 (W)

Saturday 16 January
AGN League #1 – Programme A, Pilditch Stadium, Pretoria, Gauteng North, Athletics Gauteng North 012 327 4932 (W)

Saturday 23 January
Central Gauteng Programme 1, Ruimsig Stadium, Central Gauteng, 1pm, CGA 011 873 2726 (W)
AGN League #2 – Programme A, Pilditch Stadium, Pretoria, Gauteng North, Athletics Gauteng North 012 327 4932 (W)

Saturday 30 January
Central Gauteng Programme 2, Boksburg Stadium, Central Gauteng, 1pm, CGA 011 873 2726 (W)
AGN League #3 – Programme B, Pilditch Stadium, Pretoria, Gauteng North, Athletics Gauteng North 012 327 4932 (W)

This month marks the second anniversary of the passing of the great South African icon Nelson Mandela on 5 December, and I felt it would be fitting to take several lessons from his life and career. – BY MARC MUNDELL

Sport has been the centre of my life and the pursuit of international performance has inspired me throughout my career. From my early days as a primary school athlete, I dreamt of competing at the Olympic Games after watching Elana Meyer win her silver medal in the women’s 10,000m at the 1992 Olympics in Barcelona, and 20 years later I fulfilled that dream when I competed in the 50km Walk at the 2012 London Games.

In my opinion, much of the country’s post-apartheid sporting success is a result of Madiba’s passion to unite South Africans through sport. In 2002 he said, “What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others that determines the significance of the life we lead.” This phrase epitomises for me what a good life in sport should be, making use of success (or fame) generated through sport to provide an opportunity for those less privileged, or to nurture the next generation. That is a noble pursuit.

In sport, as in life, athletes are faced by setbacks, which call into question their resolve to overcome the obstacles hindering training or competition. Madiba said, “Do not judge me by my success, judge me by how many times I fell down and got back up again.” So many athletes, when confronted with setbacks, back down, throw in the towel and say that life isn’t fair, sometimes on the very cusp of success, at the final hurdle.

Madiba also said that “After climbing a great hill, one only finds that there are many more hills to climb.” Too often, we set ‘out there’ goals for ourselves, and then, if by fortune we achieve them, we rest on our laurels. Therein lies the problem that our dreams possibly weren’t so distant or challenging after all, they were merely dreams that we realistically believed that we were capable of achieving.

As I work towards the Rio 2016 Olympics, I am reminded to lead a good sporting life, look past obstacles, and never stop revisiting my dreams whilst pushing my own limits.

Regular Race Waking columnist Marc Mundell is the SA and African 50km race walking record holder (3:54:12).

Some of the fittest athletes in South Africa lined up on the last weekend of November for the last big triathlon of 2015.

Dubbed the toughest 1/2 iron distance triathlon in South Africa, the athletes were eager to test their mettle and see who was the toughest!

Athletes arrived at Midmar Dam to cool, cloudy conditions, but soon after the Sprint race start, it was clear that the day was going to change into perfect racing weather.

The action started early with Ben De la Porta exiting the 600m swim just ahead of Glen Gore. On the bike course the top positions chopped and changed as the athletes surged to finish the 20km cycle loop ahead of the chasers.

After an error with the race leaders on the bike course, making it a 25km cycle route, it was up to the athletes to sort their final positions on the 5km run course. Haig Gibb claimed the overall title with Ben Dela Porta and Glen Gore in third.

In the Ladies Sprint race, Riana Robertson, Mikaela Jonsson and Jessica Dignon and Kate Clelland battled it out for the lead on the bike and run courses. Robertson managed to move ahead on the run and claimed the overall win 2min ahead of Jonsson. There was a battle for 3rd place with Dignon just clinching the last podium position after a hard run ahead of Clelland.

The Ultra race did not disappoint, with a strong field taking to the 1.9km swim course. Donovan Geldenhuys exited the water first, with Richard Lawrie and John Grobler hot on his heels. Race favorite Van Gelder exited a minute back, but knew that his strongest leg, the bike was coming up. Lawrie has a terrible start to the bike course, with a puncture in the first 500m, having to return to the transition to change his wheel. in the mean time Keelyn van Breder had exited the water and was making her mark on the tough bike course. Van Gelder managed to move up into first on the 3 lap 90km bike course and even managed a 4min lead coming into transition on chaser Geldenhuys. Martin Von Allemann and Travis Kruger were also slowly moving up the field and had secured themselves in 3rd and 4th position going onto the run, ready to challenge the athletes in front.

Van Gelder managed to power ahead on the 1st lap opening his lead to 6min from Geldenhuys, Von Allemann and Kruger. In the ladies race Zimbabwe athletes Greer Wynn surged ahead on the bike to first place and come off onto the run a few minutes ahead of Keelyn Van Breda. In the men’s race, Van Gelder had managed to open up his lead to a massive 10min and claimed first place overall in a time of 4hr 14mn and 7sec. Geldenhuys claimed a well deserved 2nd spot with Von Allemann and Kruger claiming 3rd and 4th respectively.

Race Director Damian Bradley from B-Active Sports said” Yesterday was a fantastic race, especially with the leaders infront. The ladies race was extremely exciting, with their places changing on every leg of the event. The hot weather tested the athletes, especially on the tough bike course, but I think our run water tables managed to give them a boost to the finish. We are looking forward to the new 2016 MiWay Ultra Triathlon Series, which kicks off back at Midmar dam on the 6th of March. The March event has also been selected to be SA Triathlon Long Course Championships, which will give the event and the athletes something exciting to work towards.”

South African runners really are blessed with a terrific race calendar, with so many great races to do, so check out these events for the coming month, including road and trail runs as well as other running disciplines, and make your racing plans! – BY TOM COTTRELL AND SEAN FALCONER

GAUTENG: CENTRAL GAUTENG

Sunday 6 December
Soul City Half Marathon & 10km, Katlehong, 7am, Arnold Rathutulu 079 135 4566

Wednesday 9 December
Jackal's Night Trail Run Series #8, Jackal Creek Golf Estate, Boundary Road, Northriding, Johannesburg, 7:45pm, Race Organiser 011 053 9153 (W)

Sunday 13 December
Orlando Half Marathon, 10km & 5km, Orlando Communal Hall, opposite Orlando Stadium, Soweto, 6am, Johannes Mashigo 073 944 2571

Wednesday 16 December
Wobblers & Wigglers Hat Race Fun Run 7.8km, Pirates Club, Braeside Road, Greenside, 8am, Ainsley Williams 083 235 2118

GAUTENG: GAUTENG NORTH

Saturday 5 December
Great Weskoppies Series #4 10km & 6km, Weskoppies Psychiatric Hospital, Ketjen Street, Pretoria West, 7am, Race Secretary 076 480 3435

Sunday 6 December
Spur Gauteng Summer Trail Series #4 13.8km & 8.7km, Leeuwenkloof, Broederstroom, 7am & 7:21am, Race Secretary 072 438 3242 NEW DATE – WAS 29 NOVEMBER

Saturday 12 December
Nedbank Skosana Legend 10km, 5km & Street Mile, Pretoria Correctional Services, Kgosi Mampuru Street, Pretoria, 6:30am & 8:30am (mile), Enoch Skosana 082 825 8001

Wednesday 16 December
Silverton Live Running 25km, 12.5km & 5km, Voortrekker Park, Jasmyn & Van Wyk Streets, Silverton, Pretoria, 6am, Peter Mokhare 082 968 1150

Wednesday 31 December
Cid to Cid Old Year's Race 10km & 5km, Rietondale Park, Van Der Merwe Street, Pretoria, 5pm, Daan du Toit 082 572 4169

GAUTENG: VAAL TRIANGLE

Thursday 31 December
Nedbank Ou Jaar's Party 10km, 8km, 6km, 4km & 2km, Kollegepark Primary School, cnr. Theo Wassenaar & Generaal Froneman, Vanderbijlpark, 6pm, Dawid Jordaan 082 364 1954

WESTERN CAPE: BOLAND

Saturday 5 December
Full Stride Summer Trail Run 15km, 12.5km, 7.5km & 5km, Dirtopia Trail Centre, Delvera Farm, on R44 about 10km from Stellenbosch, 7am, 7:15am, 7:30am & 7:45am, Dirtopia 021 884 4752 (W)

Wednesday 9 December
Extreme Lights Night Run Series 11km & 6km, Knorhoek Wine Estate, Knorhoek Road, off R44 about 12km from Stellenbosch, 7:30pm & 7:45pm, Dirtopia 021 884 4752 (W)
Lusan Night Run Series #3 10km & 5km, Neethlingshof Wine Estate, on M12 Stellenbosch Arterial Road, near Stellenbosch, 7pm & 7:15pm, Amoija Events 083 267 8164

Saturday 12 December
United Bulk Prison-to-Prison Marathon, Half Marathon, 10km & 5km, Brandvlei Correctional Services, Brandvlei Dam (between Rawsonville and Worcester), 5:30am, Kosie Botha 083 991 3915

Sunday 13 December
Falke Trilogy Trail Run 15km, 10km & 5km, Warwick Wine Estate, on R44 about 10km from Stellenbosch, 7am, Dirtopia 021 884 4752 (W)

Saturday 19 December
Onrus 10km & 6km, Milkwood Restaurant, Onrus River Beach, 7am, Carina van der Merwe 082 823 8632
Baytown 12km & 6km, Miems Restaurant, Pringle Bay, 8am, Sonja du Toit 084 850 0681

Saturday 26 December
Betty's Bay Half Marathon, 10km & 5km, Bettys Bay Boat Club, Stony Point, 7am, Race Secretary 079 413 6610

Thursday 31 December
Danger Point Half Marathon, 10km & 5km, Gansbaai Primary School, Main Street, Gansbaai, 7am, Boats van Staden 072 789 3627

WESTERN CAPE: SOUTH WESTERN DISTRICTS

Saturday 5 December
Mossel Bay Mall Add Hope Half Marathon, 10km & 5km, Mossel Bay, cnr Louis Fourie & Melkhout Streets, Heiderand, Mossel Bay, 5:30am, Antoinette du Preez 071 549 4000

Wednesday 9 December
Love Life Run 10km & 3km, Wilderness Green, in front of Wilderness Hotel, 6pm, Helena Ferreira 076 593 9636 NEW DATE – WAS 10 OCTOBER
Ernst Louw Memorial 10km & 4.5km CANCELLED

Saturday 12 December
Palm Tyres Half Marathon, 10km & 5km, Palm Tyres, Courtenay Street, George, 7am, Alf Zemke 083 650 5098

Wednesday 16 December
Knysna Marathon Club Nite 10km & 5km, Loerie Park Sports Complex, George Rex Drive, Knysna, 6pm, Margi O’Connor 072 330 2593

Saturday 19 December
Somerson Half Marathon, 10km & 5km, Diaz Beach, Mossel Bay, 6am, Jacob Karelse 073 081 7484
Wolwedans Trail Run 12km & 2km, Kleynfontein Lapa, Jonkersberg, Great Brak River, 8am, Janine Swart 083 662 2022 NEW DATE – WAS 24 JANUARY
Attakwas Trail Run 29km & 7.5km, Paardebont, Oudtshoorn to Bonniedale Guest Farm, Mossel Bay, 8am & 8:30am, Linda Durand 044 279 1013 (W)

Monday 21 December
The Wreck Challenge Trail Fun Run 4.5km & 1.5km, Glentana Main Beach, Glentana, halfway between Mossel Bay and George, 8:30am, Janine Swart 083 662 2022

Wednesday 23 December
Mossel Bay Nite 10km & 4km, Correctional Services, Mossel Bay, 6pm, Jacob Karelse 073 081 7484

Saturday 26 December
Total Great Brak River Moordkuil 15km & 4.5km Trail Run, Friemersheim Sports Ground, Great Brak River, 7am, Pierre van Schalkwyk 082 771 5562

Sunday 27 December
Coreen Fourie Eco-Adventure 5km, Bat Cave, St Blaize, Mossel Bay, 7am, Pierre van Schalkwyk 082 771 5562

Wednesday 30 December
Pennypinchers 14km & 5km Trail Run, NMMU Saasveld Campus, Saasveld Road, George, 8am, Janine Swart 083 662 2022

Thursday 31 December
Swift Engineering Oujaarsdraffie 10km & 5km, Hartenbos Ampitheatre, 7am, Nerida Lubbe 074 589 5361
Stilbaai NSRI 10km, NSRI Building, Stilbaai Harbour, Nico Steenekamp 083 264 3071

WESTERN CAPE: WESTERN PROVINCE

Wednesday 2 December
Metropolitan 10km, Parc du Cap, Mispel Road, Bellville, 6:30pm, Race Organiser 071 149 5765

Saturday 5 December
Beachcomber 15km & 5km PLUS 10km Walk, Strandfontein Sports Field, Spine Road, Mitchells Plain, 7am & 7:30am PLUS 7:10am, Pro Arumugam 082 926 5840

Sunday 7 December
ACSA 10km, Cape Town Airport, 7am, Jennifer Smith 082 377 4717

Wednesday 9 December
Correctional Services Night 10km, Pollsmoor Correctional Facility, Tokai, 6:30pm, Sipho Sithole 072 312 4489

Saturday 12 December
Avbob 15km, Pick n Pay Shopping Centre, cnr. Blaauwberg & Otto du Plessis Road, Table View, 6am, Leon Thelander 083 999 6450

Wednesday 16 December
RCS Gugulethu Reconciliation Day 10km & 4.2km, NY49 Stadium, Gugulethu, 7am & 7:10am, Marshall Moiloa 084 650 8758

Thursday 17 December
Growthpoint Properties Sundowner 10km, V&A Waterfront (outside Table Bay Hotel), Cape Town, 6:15pm, Top Events 021 511 7130

Saturday 19 December
Velocity Marathon, Half Marathon & 10km PLUS 10km Walk, Silverstroomstrand, 5:30am, 6am, 6:15am PLUS 6:35am Mario Philander 072 254 1880

Saturday 26 December
Tokai Manor House 16km, Chrysalis Academy, Old Porter School Rugby Fields, Porter Estate, Tokai, 6:30am, Laura Hiddleston 083 964 1756

Thursday 31 December
Runners' Memorial 8km, Greenpoint Lighthouse, Mouille Point, 6pm, Stephan Roux 082 433 0230

KWAZULU-NATAL

Saturday 5 December
KZNTR Summer Series #3 22km, 12km & 6km, Hilton College Sports Centre, near Pietermaritzburg, 7:30am, Lauren Booth 082 791 7069

Sunday 6 December
Bearing Man Stainbank Cup 15km PLUS 10km Walk, Yellowwood Park Sports Club, Swallow Road, Pelican Place, Durban, 6am, Fred Schoon 083 384 4053
Stihl Sharks Trail Adventure 18km & 9km, Summerveld, near Shongweni Dam, 6:30am & 7am, ROAG Events 086 100 7624

Thursday 10 December
Giba Monthly Night Trail 10km & 5km, Giba Gorge, 6:30pm, Lauren Booth 082 791 7069

Sunday 13 December
Illovo Sugar 15km Christmas Challenge, Westvillle Athletic Club, 123 Maryvale Road (opposite the Westville Prison), 6am, Sharon Schubach 082 414 1783
Summer Umhlanga Festival Trail Run 18km, 12km & 6km, Millennium Stage, Umhlanga Promenade, 6am, Buzz Bolton 082 956 1608

Wednesday 16 December
Mandela Day of Reconciliation 10km, Kings Park Athletics Stadium, Durban, 6:30am, Anand Naicker 083-7836363

Sunday 20 December
The Big Hill Run Half Marathon & 10km, Sugar Rush, 6am, Barry Holland 083 252 0691

Wednesday 23 December
Ballito Night Trail 10km & 5km, Holla Trails, Ballito, 6:30pm, Lauren Booth 082 791 7069

FREE STATE
No races scheduled for this period

EASTERN CAPE: BORDER

Satuday 12 December
Kempston Hogsback Trail Run Half Marathon, 10km & 3km, Arminel Hotel, Hogsback, 8:30am, Sharon Eldridge 083 284 3781

Sunday 13 December
Jingle Bells 5km Charity Fun Walk CANCELLED

Sunday 27 December
Haga-Haga Hotel Trail 21km, 10km & 5km, Haga-Haga, 70km north of East London, 7:30am, Liam Victor 082 927 3395

EASTERN CAPE: EASTERN PROVINCE

Saturday 5 December
Aspen PE City Marathon, 10km & 5km, NG Kerk, Marne Avenue, Lorraine, Port Elizabeth, 5am, Shaun Roberts 082 711 1341

Saturday 19 December
Dromedaris Holiday 10km & 5km, Dromedaris Furniture Store, Dromedaris Street, Jeffreys Bay, 7am, Kobus Joubert 082 490 7218

Monday 28 December
Friends of St Francis Nature Areas 10km & 5km, Cape St Francis Resort, Da Gama Road, 7:30am, Joan Brady 083 398 3948

FAR NORTH: LIMPOPO
No races scheduled for this period

FAR NORTH: MPUMALANGA
No races scheduled for this period

NORTH WEST: CENTRAL NORTH WEST
No races scheduled for this period

NORTH WEST: NORTH WEST NORTH
No races scheduled for this period

NORTHERN CAPE: GRIQUALAND WEST

Saturday 5 December
Battle of Magersfontein 25km & 10km, Magersfontein Battlefield to Magersfontein Museum, near Kimberley, 6am, David Janse van Vuuren 083 443 8198

NORTHERN CAPE: NORTH WEST CAPE
No races scheduled for this period

NEIGHBOURING COUNTRIES
No races scheduled for this period

ORIENTEERING

Sunday 6 December
Gauteng Xmas Event, Johannesburg, WitsOC: https://witsorienteering.wordpress.com

Saturday 12 December
Gauteng Sprint Cup, Walter Sisulu Botanical Gardens, Johannesburg, ROC: Nick Cooper 074 188 9250

Sunday 27 December 2015 – 3 January 2016
Big 5 O-Week, All venues in Mpumalanga: 27th – Sprint Event @ Lowveld Botanical Gardens, Nelspruit; 29th – Middle Distance Event @ Kaapsehoop Rockery; 30th – Middle Distance Event @ Ngodwana, 31st – Long Distance Event @ Ngodwana; 2nd – Long Distance Event @ Pear Orchard, Kaapsehoop; 3rd – Sprint Event @ Ngodwana, Times TBC, Nicholas Mulder 082 898 7871

TRIATHLON & DUATHLON

Saturday 5 December
Woolworths Trust Charity Triathlon, Off-road event, Long Tri: 800m/25km/10km & Short Tri: 400m/12km/5km, Paul Cluver Wine Estate, Grabouw, Info: [email protected]

Sunday 6 December
Buffalo City Tri, East London, Eastern Cape, Time TBC, Jen Petzer 082 821 6036
FNB Desert Triathlon, Ultra 1.9/90/21km, Standard 1/40/10km & Sprint 0.4/20/4km, The Mole, Swakopmund, Namibia, Yvonne +264(0)81 142 9966

Friday 11 December
Jailbreak Triathlon, Road event, Maximum Escape: 2.2km/89km/22km & Minimum Escape: 1.1km/41km/11km, Brandvlei Prison, near Worcester, 7am & 8am, tridusport 021 914 1157 (W)

Sunday 13 December
Trinity Gold Tri & Du Series #3, Road event, Standard Tri: 1.5km/40km/10km, Sprint Tri: 750m/20km/5km, Mini Tri: 400m/20km/2.5km, Kids Tri: 200m/5km/1.25km & Young Ones Tri: 75m/1km/500m; Standard Du: 10km/40km/5km, Sprint Du: 5km/20km/2.5km, Mini Du: 2.5km/10km/1.25km, Kids Du: 1.25km/5km/500m & Young Ones Du: 500m/1km/500m; Germiston Lake, Johannesburg, Time TBC, Jaapie Boonzaaier 084 501 2712

ADVENTURE RACING

Sunday 6 December
Spur Adventure #3, Duo (individual): 20-25km MTB & 6km run; Sprint (teams of 2 or 3): 10-12km MTB, 3km run & water obstacles; Spur Eco Warrior (3-7 years): 2km MTB & 500m run, PLUS 5km Fun Run; Oak Valley, Elgin-Grabouw, Western Cape, 8am & 9am, Quantum Adventures 021 789 0188 (W)
Kinetic Adventure, 25km (MTB/trek/paddle), Teams of 2, Venue TBC, Heidi Muller 082 564 6468

TRACK AND FIELD

Saturday 5 December
WPA Little Athletics, Blue Downs, Cape Town ,Western Cape, 8am, Waleed Donough 082 396 6504

Friday 11 – Saturday 12 December
SALGA Kwanaloga Games 2014, Venue TBC, KwaZulu-Natal, 8am, KZN Athletics 031 312 9374 (W)

Saturday 12 December
Tygerberg NLC Summer Series, Parow Athletics Track, Parow, Cape Town, Western Cape, 10am, Mariana Meyer 082 777 4050

Monday 21 December
UCT Track Meeting, Green Point Stadium, Cape Town ,Western Cape, 12pm, James Evans

Going on holiday does not mean you have to stop training or lose your fitness, so use these handy tips and workouts to keep your legs ticking over this December, and then hit the road running in January. – BY RAY ORCHISON

Ah, the holidays. Images of dolphins playfully jumping in the waves, bronzed beach bodies and lazy afternoon naps, awe-filled early mornings as the sun rises majestically over the mountains, breathless moments as the big five make their way to the local watering hole… Holidays are a great time to rest, relax and recover from the months of long working hours and stress of the past year. They’re a great time to catch-up with friends and family. And unfortunately, they’re also a great time to get, well, unfit! (You thought I was going to say fat, didn’t you?)

The holiday season starts long before the actual days off work, with company functions and Christmas parties lasting late into the night. This rolls over into a three to four week break where our inner cookie-monster is unleashed and we end up consuming copious amounts of food, unhealthy snacks and far too many drinks. Before we blink an eye we find ourselves in January, five to ten kilograms heavier and feeling as unfit as we did the day we first started running. But the solution is simple: Keep an element of training in your holiday.

What, run on holiday?
Unless you’re going on holiday for three weeks in a submarine, there really is no excuse for letting yourself go completely during the holiday season. And even then I could argue that you could still get some form of training done. If you’ve had a long, hard training year and you have a big year ahead of you, then a little bit of additional rest will do you good, but I would strongly advise against doing absolutely nothing at all, as this simply puts you on the back foot coming into January.

For those who are planning to run an early year marathon or ultra (like the Old Mutual Two Oceans 56km), then the holiday period is a crucial part of your training and having a few extra hours in your day is great for getting some solid training done. Personally, I find it both exciting and motivating getting up early on my holiday to get my training done in new and unfamiliar surroundings. It’s also a little less selfish if your training is done before the rest of the family wakes up and you can then devote the balance of the day to them.

Surviving the holidays
Getting through the holidays without losing all that hard-earned fitness and keeping the bathroom scale from bleating is not as hard as it sounds. Here are five suggestions to keep both your family and your body happy:

1. Plan your day: Reduce your training volume and agree with your family when the best time will be for you to quickly fit your session in so that you don’t eat into valuable time together

2. Make it count: Where time is an issue and your training session has to be short, get the most bang for your buck. In other words, keep the intensity up. Just because it’s a shorter session than normal doesn’t mean you can’t get a lot out of it.

3. Be disciplined in your binges: If you’re really going to suffer a case of FOMO because you can’t eat biscuits, chocolates or your Gran’s shortbread, then allow yourself some indulgences. Of course, that doesn’t mean you have to eat ALL the biscuits and ALL the chocolates and ALL the shortbread…

4. Eat less, enjoy more: You’re not a teenager, you don’t have to eat yourself out of house and home. One of the biggest problems with the holidays is not the type of food on offer – that is only a small element – but rather the amount of food we consume. For some reason we simply go overboard when it comes to the amount of food prepared over the Christmas season. Instead of eating until you pop, dish up smaller amounts of what’s on offer. This way, you still get to try everything and you still get to partake in the feast, and you will enjoy it far more than if you’re so full you feel sick for hours afterwards.

5. Allow yourself time to de-stress: This is probably the most important aspect of a holiday. Much of our year is spent stressing, so take time out, allow the cortisol levels in your body to return to normal, and give yourself the chance to dream and think about the exciting opportunities to come in the year ahead.

Maintaining fitness levels
Almost every runner has been forced to stop training completely at some point in their lives, either by choice or by injury, and the worst part of no training for three to four weeks or longer, is getting back into it. There’s nothing worse than trying to get back into your training when it feels like everything you’ve worked so hard to achieve has disappeared. You certainly don’t have to come into January race-ready, but you really want to start the new year having maintained a decent level of fitness so that you can continue to build into the 2016 running season. Three to four days per week during your holiday should be more than sufficient to keep things ticking over.

However, if you’re really pushed for time, here are three shorter training suggestions you can use to burn those extra calories and keep your fitness levels ticking over:

1. Take the stairs: Forget the elevator in your hotel and hit the stairs. Start with a short warm up and then run the stairs to the top floor and back a few times. You’ll be surprised at how quickly you build up a sweat and find yourself out of breath.

2. Do a quick session: Jog for 10 to 15 minutes to warm up, then do 10 reps of 30 seconds at a faster pace with one minute’s easy jogging in between each rep, and finish with five to 10 minutes’ easy cool-down jog. Total time: 30 to 40 minutes.

3. Jump-lunge repeats: Jog for 10 minutes, then do jumping jacks for 30 seconds, go straight to fast running on the spot for one minute, then do walking lunges for 20 metres there and back. Follow that with a minute’s rest and then perform another two sets, starting with the jumping jacks. Finish with a very easy five-minute cool-down jog. Total time: 25 minutes.

May you have a wonderful time of relaxation and catching up with friends and family this holiday, and recharge those batteries and come into the new year firing on all cylinders, ready to achieve the goals you’ve set for yourself in 2016.

Ray Orchison is a Johannesburg-based USATF and NAASFP certified coach. Find him at www.runetics.com or [email protected].

South African runners really are blessed with a terrific race calendar, with so many great races to do, so check out these events for the coming month, including road and trail runs as well as other running disciplines, and make your racing plans! – BY TOM COTTRELL AND SEAN FALCONER

GAUTENG: CENTRAL GAUTENG

Sunday 1 November
Old Mutual Soweto Marathon, 10km & 5km, NASREC, Rand Show & Nasrec Roads, Johannesburg, 6am, Central Gauteng Athletics 011 873 2726 (w)

Wednesday 4 November
Rowlin National Brokers Nite 15km, 10km & 5km, Benoni Northerns Sports Grounds, 1 Brodigan Street, Northmead, Benoni, 7pm, General Enquiries 083 573 1011

Saturday 7 November
Modern Athlete Hurlyvale Primary School Trail Run 10km, 5km & 2.5km – POSTPONED TO 2016

Sunday 8 November
TomTom 10km & Mile, Moses Molelekwa Arts Centre, cnr. Andrew Mapheto Drive and Star Street, Tembisa, 8am, Donald Mathipa 062 574 9415
Sportsmans Warehouse 10km & 5km, Princess Crossing Shopping Centre, Ontdekkers Road, Roodepoort, 7am, Charlie Herselman 082 770 1143

Wednesday 11 November
Jackal's Night Trail Run #7 8km & 4km, Jackal Creek Golf Estate, Boundary Road, Northriding, Johannesburg, 7:45pm, Race Organiser 011 053 9153 (w)

Sunday 15 November
Zoo Conservation Trot 10km & 5km, Centenary Lawn, Johannesburg Zoo, Parkview, 7:30am, Ionna Karamitsos 011 646 2000 (W)

Sunday 22 November
RAC City Lodge Tough One 32km & Asics Five, Old Parktonian Club, Jan Smuts Avenue, Craighall, 6am, Vreni Welch 011 442 8256 (W)

Sunday 29 November
Alberton Half Marathon, 10km & 5km, Alberton Rugby Stadium, cnr. 2nd Avenue & Braun Avenue, Voerwoerdpark, 6am, Michael Kirby 074 159 3605
Zoo Conservation Trot 10km & 5km, Centenary Lawn, Johannesburg Zoo, Parkview, 7:30am, Ionna Karamitsos 011 646 2000 (W)

GAUTENG: GAUTENG NORTH

Saturday 7 November
Liquifruit Irene Half Marathon, 10km & 5km, Agricultural Research Council, Olifantsfontein Road, Irene, 6am, Wynand Breytenbach 082 937 0733

Saturday 14 November
Kolonade Retail Park Half Marathon, 10km & 5km, Kolonade Retail Park Shopping Centre, Zambezi Drive, Montana, Pretoria North, 6am, Alan Edmunds 083 325 7779

Saturday 21 November
Tom Jenkins Challenge Half Marathon, 10km & 5km, Union Buildings, Pretoria, 6:30am, James Matshekga 082 566 1595

Saturday 28 November
Muller Potgieter 15km, 10km & 5km, Military Sports club, Hendrik Potgieter Road, Thaba Tshware, 6am, Race Organiser 071 405 5588
Ludwig's Run of the Roses 8km & 4km, Ludwig’s Rose Farm, Wallmannsthal, Pretoria North, 9am, Anna-Marie de Beer 082 954 9628

GAUTENG: VAAL TRIANGLE
No races scheduled for this period

WESTERN CAPE: BOLAND

Saturday 7 November
Timber City Orchard Half Marathon, 10km & 5km, Pniel Dwarsivier Sport Complex, Main Road, Pniel, 6:45am, Ralph Jacobs 083 586 1168
Alpha Zero Tunnel Run 20.7km, Hugenote Tunnel Toll Plaza, near Paarl, 7:30am, Estelle Kock 073 313 1668

Sunday 8 November
Sportsmans Warehouse Scopio Trail Run 15km, 12.5km, 7.5km & 5km, Dirtopia Trail Centre, Delvera Farm, about 10km from Stellenbosch on R44 towrards Klapmuts, 8am, Dirtopia 021 884 4752 (w)

Thursday 12 November
Lusan Night Run Series #1 10km & 5km, Uitkyk Wine Estate, About 10km from Stellenbosch on R44 to Klapmuts, 7pm & 7:15pm, Naomi Potgieter 083 267 8164

Saturday 14 November
Delheim Trail Run 12km & 7km, Delheim Wine Estate, off R44 about 10km from Stellenbosch towards Klapmuts, Dirtopia 021 884 4752 (w) NEW DATE – WAS 21 NOVEMBER
TSiBA Trail Run Series #7 10km & 5km, Rhebokskloof Wine Estate, Windmeul, Agter Paarl, 7:30am, Japie Swanepoel 082 443 3033

Saturday 21 November
Baytown 12km & 6km, Miems Restaurant, Pringle Bay, 8am, Sonja du Toit 084 850 0681

Wednesday 25 November
Extreme Lights Night Run Series – L'Avenir Wine Estate 11km & 6km, L'Avenir Wine Estate, off R44 about 10km from Stellenbosch towards Klapmuts, 7:30pm, Dirtopia 021 884 4752 (w)

Thursday 26 November
Lusan Night Run Series #2 10km & 5km, Stellenzicht, on Stellenrust Road, off R44 between Stellenbosch and Somerset West7pm & 7:15pm, Naomi Potgieter 083 267 8164

Friday 27 November
Day Run 9km & 5.5km, Benguela Cove Wine Estate, Hermanus, 7:30pm, Janine Swart 083 662 2022

Saturday 28 November
Benguela Cove Day Trail Run 9km & 5.5km, Benguela Cove Wine Estate, Hermanus, 9am, Janine Swart 083 662 2022

WESTERN CAPE: SOUTH WESTERN DISTRICTS

Thursday 5 – Sunday 8 November
Fairview Dryland Traverse 4-day Stage Trail Run, (Prologue 7.4km, 25.7km, 28.7km & 17.7km), Based out of De Hoek Mountain Resort, near Oudtshoorn, 9am, Carel Herholdt 082 379 1177

Saturday 14 November
Waterfront to Heads Half Marathon, 10km & 5km, 34 Degrees South Restaurant Parking, Knysna Waterfront, 7am, Rhoodie Barnard 082 825 9579

Saturday 28 November
Die Vlakte Marathon, Half Marathon & 10km, Heidelberg High School (42), Soutpan Farm (21) & Vondeling Primary School (10) to Witsand Beach, 5am, 6am & 7am, Nico Steyn 083 226 3091 NEW DATE – WAS 21 NOVEMBER

WESTERN CAPE: WESTERN PROVINCE

Sunday 1 November
Landmarks Half Marathon & Move for Health 6km, WP Cricket Club Sports Centre, Avenue de Mist, Rondebosch, 6am & 6:45am, Ted Vickery 076 195 7289

Wednesday 4 November
Labourwise 10km & 4km CANCELLED

Saturday 7 November
West Coast AC Half Marathon & 6km, Eden on the Bay Shopping Centre, cnr Otto du Plessis & Sir David Baird Drive, Bloubergstrand, Cape Town, 6am & 6:45am, Lizelle Meyer 084 581 3713

Sunday 8 November
Discovery Cape Times Big Walk 80km, 50km, 30km, 25km, 20km, 13km, 12km, 11km, 10km & 5km, Various start points, all ending at Rhodes High School, Montreal Avenue, Mowbray, Cape Town, Various start times, Events Office 021 685 3333 (w)
Cape Point Nature Run 35km, 24km, 13km & 5km CANCELLED

Tuesday 10 November
Parliament 10km CANCELLED

Saturday 14 November
Vital Winelands Run Marathon, Half Marathon, 10km & 5km, Eikestad Laerskool, Doornbosch Road, Stellenbosch, 5:30am, 5:45am, 6am & 6:30am, Top Events 021 511 7130 (w)

Wednesday 18 November
Twilight Team Fun Walk 5km, Founder’s Garden, ArtsCape, Jan Smuts Street, Cape Town, 7:30pm, Top Events 021 511 7130 (W)

Saturday 21 November
Mitchells Plain Titans Half Marathon, 10km & 5km, Rocklands Sports Complex, Mitchells Plain, 6am, 6:15am & 8am, Lance Scheepers 076 245 5872

Wednesday 25 November
Sanlam Niel Joubert Plaaswedloop 13km, Klein Simonsvlei Farm, Simondium Road, near Klapmuts, 6:15pm, Wynand Beukes 083 461 8614

Thursday 26 November
Tygerberg Nature Reserve Full Moon 6km Fun Run #10, Tygerberg Nature Reserve, 7pm, Wild Runner 021 821 9898 (w)

Saturday 28 November
Edgemead Classic 10km & 5km PLUS 10km Walk, Edgemead High School, 6:30am & 6:45am PLUS 6:35am, Francois Gouws 083 236 8265
Muizenberg Mountain Trail Run 12km – Spur Country Classic Series #6, Toad in the Road Pub, 20 Main Rd, Muizenberg, Cape Town, 7am, Quantum Adventures 021 789 0188 (W)

KWAZULU-NATAL

Saturday 7 November
Eston Tala Trail Run 12km & 5km, Beaumont Eston Farmers Club, near Tala Game Reserve, 7:30am, Wynne 031 785 1612 (W)

Sunday 8 November
Save Supermarket Orion Half Marathon, Protea Sports Centre, Khan Road, Raisethorpe, 7am, Ajith Deena 083 659 2732
Riverside Tafta 14km & 7km Trail Run, Virginia Bush Nature Reserve, Adelaide Tambo Drive, Durban, 7am, Riverside Trail 082 777 7073
Maqhwe Mfula Trail Race 25km & 6km, Mountain View lodge, District Road 389, Bishopstowe, near Pietermaritzburg, 6:30am, Michael Hay 082 922 8099

Wednesday 11 November
Giba Monthly Night Trail 10km & 5km, Giba Gorge Mountain Bike Park, Stockville Road, Pinetown 6.30pm, Lauren 082 791 7069

Saturday 14 November
King of Phezulu 20km, 10km & 5km Trail Run, Phezulu Safari Park, Outer West Durban, 7:30am, Lauren 082 791 7069

Sunday 15 November
Bluff Vets Half Marathon PLUS 15km Walk, Fynnlands Sports Complex, 55 Smith Drive, Bluff, Durban, 6am, Kevin Adams 083 310 1024
Greater Edendale 10km & 5km, FNB Wadley Stadium, Edendale, Pietermaritzburg, 7am, Thami Vilakazi 033 897 8650 (W)
Tinman 10km Beachfront Run, Suncoast Sundeck, Durban, 7am, B-Active Sports 031 764 1885 (W)

Saturday 21 November
McCarthy Inyanga Michaelis Challenge 20km, 10km & 5km Trail Run, Bloemveld Dam, Vryheid, 6:30am (20 & 10) & 8:45am (5), Astrid Vonkeman 083 759 5308
KZN Trail Running Summer Series #2 12km & 5km – Table Mountain, Table Mountain, Outside Pietermaritzburg, 7:30am, Lauren 082 791 7069

Sunday 22 November
Queensburgh Mineshaft 15km, Queensburgh Sports Association, Bowker Road, Escombe, 6am, Robin Archer 082 905 6005

Thursday 26 November
Funky Full Moon Trail Run 10km & 5km, Blue Lagoon, Durban, 6pm, Billy Harker 082 654 6542

Saturday 28 November
Sani Stagger Marathon, Sani Pass Hotel, Himeville, 6am, Heather Louise Parsons 076 951 7911
Sani Stagger Half Marathon (Down Run), Lesotho Border Post to Sani Pass Hotel, Himeville, 8:30am, Heather Louise Parsons 076 951 7911

FREE STATE

Friday 6 November
Engen Charity Run/Walk for Toys 10km & 5km, Clock Tower, Stateway, Welkom, 6pm, Christa Janse Van Vuuren 073 479 4254

Saturday 7 November
Vaal Toyota Sasolburg Summer 15km & 10km, DP De Villiers Stadium, Sasolburg, 8am, Dolf Binneman 073 339 6809
Engen to Engen 15km & 5km, Engen Curie Park, Bloemfontein, 7am, Jaco Grobbelaar 082 416 6779
APK Pretloop – Welkom 5km & 1km, Goudveld Multi Sport Club House, Disa Street, Welkom, 7am, Louise Burger 072 149 8753

Sunday 8 November
Deelfontein Dome Fest Mountain Trail Run 35km, 20km, 12km & 5km, Deelfontein, near Parys, 7am, 7:20am, 7:40am & 8am, Gerhard Benade 083 280 9784

Saturday 14 November
SCI Marathon & 10km, Bloemfontein Achilles, At Horak Avenue, Bloemfontein, 6am, Beverley Olivier 071 895 3183

Saturday 22 November
Andre’s Nissan Cherry Race 23km & 5km, Ficksburg Primary School, Imperani Street, Ficksburg, 6:30am, Audi Fourie 073 808 6189

Saturday 29 November
Vaal Dam 10km & 4km Fun Run, NG Church, Main Street, Deneysville, 7am, Race Organiser 084 392 2971

EASTERN CAPE: BORDER

Saturday 7 November
Twizza Bonkolo Marathon, Half Marathon & 5km, Bonkolo Dam, Queenstown, 5:30am, Theo Ferreira 082 873 4597

Sunday 8 November
Lightning Fast 10km, Johnson & Johnson, Rattray Road, East London, 8am, Stan Barbour 083 608 4353

Saturday 14 November
Gonubie Coastal Challenge 21.1km & 10km, Gonubie Sports Club, Recreation Road, Gonubie, 6:30am (walkers at 6am), Nico Sprong 084 508 4577 NEW DATE – WAS 15 NOVEMBER

Sunday 15 November
Cheetahs Challenge Half Marathon, 10km & 5km, Ross Mission (21) & WSU (Unitra) Stadium, Mthatha (10 & 5), to Walter Sisulu University Stadium, Nelson Mandela Drive Campus, Mthatha, 6am, Zola Bulwana 072 344 7160

Saturday 21 November
National Port Authority Bank to Bank 10km & 5km, Hamilton Club House, Clevedon Road, Selborne, East London, 6pm, Bronek Urban 082 577 0932

Saturday 28 November
Kapaailand Half Marathon, Ugie Spar, 14 Main Road, Ugie, to Maclear Buildit, 7am, Christiaan Kotze, 084-5121808(cell)

EASTERN CAPE: EASTERN PROVINCE

Saturday 7 November
Charlo Tuff 10km & 5km CANCELLED

Saturday 14 November
Zuurberg Mountain Inn 15km, Zuurberg Mountain Inn, Addo, 8am, Bob Stedman 082 900 3556 NEW DATE – WAS 8 OCTOBER

Saturday 21 November
Two Views 10km Challenge & 5km, TBC, Port Elizabeth, 7am, Willie Lawson 083 783 2610

Friday 27 – Saturday 28 November
Salomon 2-day Skyrun 100km & Sky Run Lite 65km, Lady Grey to Wartrail Country Club, 4am, Michael de Haast 072 078 5278

FAR NORTH: LIMPOPO

Saturday 14 November
SuperSpar Bela-Bela Marathon, Half Marathon, 10km & 5km, Hoërskool Warmbad, Swanepoel Street, Bela-Bela, 5:30am, Neels Venter 082 652 3518

Wednesday 25 November
Jingle 10km & 5km Charity Run, Old Peter Mokaba Stadium, Dorp Street, Polokwane, 6:30pm, Kim Robbertse 071 218 9218

FAR NORTH: MPUMALANGA

Wednesday 4 November
Sasol Secunda Night 10km & 5km, Sasol Recreation Club, Nelson Mandela Drive, Secunda, 7pm, Abednego Sibanyoni 082 332 9448 NEW DATE – WAS 28 OCTOBER

Saturday 7 November
Kaapsehoop 3-in-1 Marathon, Half Marathon & 10km, The Pear Orchards, Kaapsehoop, to the New Mbombela Stadium, Bafana Road, Mataffin, Mbombela (Nelspruit), 5:30am, Winnie Uys 082 410 0170

Saturday 21 November
Movember Half Marathon, 10km & 5km, Kees Taljaard Stadium, Middelburg, 7am, Theuns Luus 083 630 8729
Ilanga Trail Series – Berlin Trail Run 35km, 20km, 12km & 6km, Bohemian Groove Café, Watkins Street, Kaapsehoop, 6:30am, Clive Smart 082 894 0432

NORTH WEST: CENTRAL NORTH WEST

Wednesday 5 November
Supa Quick Nite 10km & 5km, Olenpark Rugby Stadium, Potchefstroom, 7pm, Theo Coetzee 083 538 3162

NORTH WEST: NORTH WEST NORTH

Sunday 1 November
Spur Gauteng Summer Trail Series #2, 13.2km & 7.4km, Segwati Game Lodge, near Broederstroom, 7am & 7:15am, Race Secretary 072 438 3242

Sunday 8 November
Spur Gauteng Summer Trail Series #3 13.4km & 6.7km, B’Sorah Tented Camp, near Broederstroom, 7am & 7:15am, Race Secretary 072 438 3242

NORTHERN CAPE: GRIQUALAND WEST

Saturday 7 November
Louis Jooste Memorial Blue Run 21.1km, 10km & 5km, Pirates Running Club, Jacobus Smith Street, Kimberley, 6am (21) & 7am (10 & 5), Mark Hunt 082 462 4066

NORTHERN CAPE: NORTH WEST CAPE
No races scheduled for this period

NEIGHBOURING COUNTRIES: LESOTHO

Saturday 28 November
Lesotho Ultra Trail 50km, Maliba Mountain Lodge, 5:30am, Lauren 082 791 7069

NEIGHBOURING COUNTRIES: NAMIBIA

Saturday 7 November
RKC Hardap Championship 21.1km & 10km, Rene Kids Centre, Block E, Rehoboth, Rene Kids Centre +264 (0)81 473 5987

Saturday 14 November
Run for Diabetes 5km Winshoek, St. George’s School, Windhoek, Maryke de Vos +264 (0)81 304 1298
Run for Diabetes 5km Swakopmund, Mole Parking, Swakopmund, Linda van Zyl +264 (0)81 247 4292
Run for Diabetes 5km Walvis Bay, Atlantis Sport Club, Walvis Bay, Lore Wormbacher +264 (0)81 847 4587
Run for Diabetes 5km Keetmanshoop, Keetmanshoop Stadium, Maryke de Vos +264 (0)81 304 1298

Saturday 21 November
Breakfast Run 21.1km, 10km & 5km, Jubber Hockey Field, Olympia, Windhoek, Time TBC, Susan +264 (0)81 212 4421

TRIATHLON & DUATHLON

Sunday 1 November
Ekurhuleni 5150 African Championships, 1.5km swim, 40km bike & 10km run, Germiston Lake, Ekurhuleni Metropolitan Municipality, 9:30am, Sharon Talbot 041 736 8509 (w)
Tribe Tri Juniors #2, TBA, Western Cape, WPTA Administrator 021 712 7417 (w)

Saturday 7 November
Bridgetown Off-road Triathlon, Moorreesburg, Western Cape, WPTA Administrator 021 712 7417 (w)

Sunday 8 November
11 Global Triathlon Sun City, Sprint: 750m swim, 20km bike & 5km run, Olympic: 1.5km swim, 40km bike & 10km run, Sun City Water World Complex Cabana Lawns, North West Province, More info on www.11global.com
Trinity Green #2 Cross Triathlon & Duathlon, Johannesburg, Gauteng, Japie Boonzaaier 084 501 2712
Buffalo City Tri, Orient Beach, Amathole, Buffalo City, Jen Petzer 082 821 6036
Maqhwe Mfula Multisport Event, Challenge: 25km trail run, 55km MTB, 8km paddle; Adventure: 25km trail run, 55km MTB, 8km dam run; Mountain View lodge, District Road 389, Bishopstowe, near Pietermaritzburg, KwaZulu-Natal, 6:30am, Michael Hay 082 922 8099

Sunday 15 November
Tinman Triathlon #3, TinMan Challenge & Relay (7:30am): 1km/30km/10km; TinMan Sprint Tri (7:15am): 600m/20km/5km; TinMan Mini Tri (7am): 200m/5km/2.5km; Suncoast Sundeck, Durban, KwaZulu-Natal, B-Active Sports 031 764 1885 (W)
WP Triathlon Champs, Sports & Leisure Centre, Val de Vie Estate, Klip Rug Road, Paarl, Western Cape, WPTA Administrator 021 712 7417 (w)

Saturday 21 November
Free State Triathlon/Duathlon, Maselspoort, Free State, Free State Triathlon 073 718 5427
Xtri Off-road #1, Robertson, Western Cape, WPTA Administrator 021 712 7417 (w)

Sunday 22 November
GNT Provincial Tri Champs, Olympic: 1.5km swim, 40km bike & 10km run, Buffelspoort Dam, Pretoria, 8am, Assie 082 453 0096
Xtri Off-road #2, Robertson, Western Cape, WPTA Administrator 021 712 7417 (w)

Sunday 29 November
Midlands Ultra Triathlon, Ultra: 1.9km swim, 90km cycle & 21km run, Sprint: 600m swim, 20km cycle & 5km run, Midmar Dam Resort, KwaZulu-Natal Midlands, B-Active Sports 031 764 1885 (W)
Tribe Tri Juniors #3, Western Cape, WPTA Administrator 021 712 7417 (w)

ORIENTEERING

Sunday 8 November
Gauteng Sprint Relay #2, TBC, Johannesburg, Rand Orienteering Club: Nick Cooper 074 188 9250

Sunday 22 November
Gauteng Mountain Bike #6, Groenkloof Nature Reserve, Pretoria, Rand Orienteering Club: Nick Cooper 074 188 9250

ADVENTURE RACING

Sunday 8 November
Spur Adventure Series #2, Duo (individual): 20-25km MTB & 6km run; Sprint (teams of 2 or 3): 12km MTB, 3km run & water obstacles; Spur Eco Warrior (3-7 years): 2km MTB & 500m run; Banhoek Conservancy, Stellenbosch, Western Cape, 8am & 9am, Quantum Adventures 021 789 0188 (W)

Friday 13 – Sunday 15 November
Franschhoek Adventure Race 150km & 100km, Trekking/trail running, mountain biking, paddling & navigation, Teams of 2 or 4, Berg River Dam, near Franschhoek, 6am, Caeli Manuel 021 424 4579 (w)

OBSTACLE RACING

Saturday 21 – Sunday 22 November
Jeep Warrior #8, Black Ops 15km (30 obstacles), Commando 10km (22), Rookie 5km (15) & Warrior Bratz 500m (8, unlimited laps); Zebra Country Lodge, on R573, Leeuwkloof, Pretoria, Gauteng, From 8am, Race Office 012 803 1387 (W)

TRACK AND FIELD

Saturday 7 November
KZNA Youth, Junior, Senior & Masters League ‘A’, Kings Park Athletics Stadium, Durban, KwaZulu-Natal, 7:30am, KZN Athletics 031 312 9374
Tygerberg NLC Primary Schools Meeting, Parow Track, Western Province, 9am, Mariana Meyer 082 777 4050

Saturday 14 November
KZNA Youth, Junior, Senior & Masters League ‘B’, Kings Park Athletics Stadium, Durban, KwaZulu-Natal, 7:30am, KZN Athletics 031 312 9374
Free State Masters Athletic Championship, Bloemfontein, Free State, 7:30am, Kitty Van Der Merwe 083 444 7205
SPAAC Relay Meeting, Vygieskraal Stadium, Cape Town, Western Province, 8am, Cedric Van Wyk 078 651 4895
Leo Benning Masters Challenge No 2 & Weight Pentathlon, Green Point Stadium, Cape Town, Western Province, 12:30pm, Elize Engelbrecht 021 699 0615 (w)

Friday 20 November
WPA Open & Combined Events, Parow Track, Western Province, 6pm, Elize Engelbrecht 021 699 0615 (w)

Saturday 21 November
Little Athletics, Vygieskraal Stadium, Cape Town, Western Province, 8am, Waleed Donough 082 396 6504
WPA Open & Combined Events, Parow Track, Western Province, 1pm, Elize Engelbrecht 021 699 0615 (w)

Saturday 28 November
WPA Senior Open Meeting, Parow Track, Western Province, 12pm, Elize Engelbrecht 021 699 0615 (w)