Category: Racing

The main ultra-marathon season is just about behind us, with thousands of runners building to peak fitness for the Comrades Marathon, but you may be plotting a personal best (PB) at another ultra distance event in the coming months. Here’s what you need to know now in order to go after that new PB. – BY RAY ORCHISON

In SA, the huge ultra-running community revolves around two main events: The Old Mutual Two Oceans Marathon and the Comrades Marathon. Of course, there are several other ultras on the calendar for the months to come, and this would be the ideal time to take your Comrades fitness to the next level by building up to an even longer event, or perhaps a PB attempt at another ultra (or even the marathon distance).

For example, you could try a 50km classic at the City2City in Gauteng in September, a 100km at the Hewat Festival of Running in Cape Town (also September), or a 100 Miler (161km) at the Washie in July in the Border area. If circuit racing sounds like fun, you could opt for the ORAK 12-hour in the Cape in July, or choose between the Jannas 9-hour/18-hour and the Gold Reef 100 mile/12-hour – both in Central Gauteng in October.

However, keep in mind that the ultra is there to challenge us, both mentally and physically, and anyone who thinks that an ultra is simply going to roll over and hand out PB’s is horribly mistaken! So here are some essential tips to follow when chasing that new best beyond the 42km mark.

1. Get going:

One of the biggest mistakes runners make is to go into hibernation for four or five months (and sometimes longer) after Comrades, and by the time you get back onto the road you have to rebuild from scratch. The better approach is to give yourself enough rest – anything from two to six weeks – and then get going again. The benefit is that you’re able to use that base that you’ve built as a stepping stone to become a stronger and faster ultra-runner, and that stronger base will push you to that PB.

2. Get your head in the game:

This doesn’t require hours on the couch talking to your shrink. Start by committing 100% to your goal. Make sure it’s realistic but challenging, and start believing that you can achieve it.

3. Planning is crucial:

The difficulty with an ultra is that because of the toll it places on the body and the amount of recovery required post-race, you only have one bite at the cherry. If you build up and train to run a fast 10km and things don’t work out on race day, picking another race the following week is not a problem, but if things don’t quite go according to plan in an ultra, you can’t simply choose to run another one soon thereafter. This makes planning a crucial part of success, and you’ll need to answer these questions when doing your planning:

•   What do I need to do to achieve my goal?

•   Do I have enough time to build up injury-free?

•   Which races am I going to do between now and then that will help me reach my goal?

•   What do I need to do differently this year?

4. Adapt:

Training is all about adapting the body physically, metabolically and biomechanically in order to achieve your goals. Make sure that you’re training for your goal race and nothing else. If you’re training for an ultra, then you need to be running at paces that will best prepare you for it, and not training at a pace that will prepare you for a marathon, or an even faster pace for shorter distances.

Speedwork doesn’t just make you run faster. It makes you fitter, increases the range of movement in your joints, makes you more comfortable at all speeds, and will ultimately help you to run harder for longer. So, if you’re ready to add a speed session or two to your training programme, here are a few great sessions to help boost your speed. – BY SEAN FALCONER

We all like running fast and breaking PBs, or having the kick to finish a race in style, and the best way to get faster is by adding some speedwork to your training programme. Try to fit in at least one session a week, and if you find one that you really like, just keep adapting it by adding reps or increasing the distances as you become faster. If you’re interested in improving your pure speed – you want a killer kick – then concentrate on shorter reps, like 200s or 400s. If it’s speed endurance you’re after – you want to run longer distances faster – then try the longer intervals. Naturally, mix pure speed sessions with speed-endurance sessions for the best of both worlds.

For these workouts, you need to know your ‘race pace’ for distances from 400m, 800m and 1500m/mile on the track, up to 5km, 10km and/or the half marathon, so take your current racing times on the road as a starting point, and measure your best times on the track, then increase your race pace as you get stronger and faster. Just remember, speed sessions aren’t about sprinting flat-out until you’re sick. They’re about controlling hard efforts and spreading your energy evenly over a set distance or time. Also, speed training should not account for more than 15 per cent of your total mileage per week, so it’s about quality, not quantity. Now go give these awesome workouts a try!

1.FAST/SLOW 200s:Run eight laps of a track (3200m), alternating fast and slow 200s. The fast 200s should be hard, but not a full sprint – you’ll soon learn just how fast (and slow) you need to go. As you get faster, add an extra lap until you’re running 12 fast/slow 200s (4800m).

2.FASTER 400s:You’ll be doing 4x400m, accelerating over each 100m, so the first 100m should be run at your 10km pace, the second at 5km pace, the third at 1500m/mile pace, and the fourth at 800m pace. Take a slow 400m jog to recover, then repeat. To really round off this session, follow the 400s with 6x200m at 800m pace, with 20-second recoveries.

3.PYRAMID PLAN:Do a pyramid session, starting with a short distance, gradually increasing, and then coming back down again. For example, start at 100m, add 20m to each rep until you reach 200m, and then come back down to 100m. Run these at 400m pace, with a walk-back recovery. Pyramids work for long distances too: 1000m, 2000m, 3000m, 2000m, 1000m at your half marathon race pace, with a three- to four-minute recovery jog between each effort.

4.DESCENDING LADDER:This workout involves steadily decreasing intervals run at a steadily increasing pace. For example, run 500m, 400m, 300m, 200m and 100m, starting at 800m pace and getting increasingly quicker on each rep. The recovery between each rep should be 60 seconds. For a longer workout, start with three laps of the track (1200m) at your 5km race pace, then step it down to 1000m, 800m, 600m, 400m and 200m, running each interval at a slightly faster pace. Don’t worry too much about exact pace – focus on the feeling of running faster with each step down. Take a 90-second recovery jog after each interval.

5.SNEAKY MILES:Run three 400m intervals interspersed with 200m recovery jogs, all without stopping, and it adds up to a mile (1600m). The 400s are run at 800m race pace, while the 200s can be done as easy as you like. The result is a slower mile time than you would normally run, but the benefit comes from the three faster 400m segments. Do three sets per session, with five-minute slow recovery jogs between sets, and as you get faster, gradually speed up the pace of the recovery 200s. To add another dimension, run the final 400 faster than the first two.

6. KILLER 4000s:Basically 2 x 4000m, but with a twist: Each 4000m consists of hard reps of 400m, 300m, 200m, 100m, 400m, 300m, 200m, 100m. The 400s are run at 1500m pace, 300s at 800m pace, 200s at 400m pace, and the 100m is a sprint, and after each fast portion, e.g. 300m, run the same distance at a slow, steady pace. After the first 4000m, jog for three minutes, and then repeat.

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.”