Cross Country Success

Making SA proud at the JPMorgan Championship

During this event the winning teams from different JPMorgan Chase Corporate Challenge events across the world competed against each other to determine which company runners are the fittest and the fastest in the world.


The dedicated road runners from BTA were way ahead of their competition and thanks to their enthusiasm, they outclassed their opponents, walking away with the honours in a combined winning time of 1:05:37, almost eight minutes ahead of their closest competitors!


The former South African 10km and 12km cross-country champion, Sibusiso Nzima, won the 5.6km race in 15:55, the fastest time in the 2010 series. He was followed by his team mates Enock Manyandi (16:24) and Vincent Kutoane (16:27) in second and third place with the last team member, Lucky Mia finishing in 6th position (16:51).


Besides flying the SA flag with great distinction, the dedicated foursome enjoyed every moment of their five-day trip and their victory means the BTA name will be displayed at JPMorgan headquarters worldwide.

An Unforgettable Journey

94 Medals for Sunninghill Striders

The 2011 edition of the Old Mutual Two Oceans Marathon saw 82 Sunninghill Striders enter for the ultra-marathon and 28 for the half in the club’s biggest turnout yet at this race. With a silver medal earned in both the half and ultra, Sunninghill finished the day with seven Sainsbury medals, 34 bronzes and 31 blues in the ultra and a total haul of 94 medals on the day, just six years after making their debut as a running club!


Special mention should be made of the debutants who completed their first Two Oceans adventure. These include six runners in the half marathon and 22 in the ultra, and after a fantastic day most of them were hooked, saying they’ll definitely be back next year if this is what the Two Oceans is all about.


“At Two Oceans 2012, we expect a bumper crop of both seasoned campaigners and eager debutants to make the annual pilgrimage to Cape Town and hopefully bring back more than 100 medals,” says club member Craig Murphy.

Don’t Forget the Walkers!

The Incredible Schalk

Playing open-side flanker for the Springboks, Stormers and Western Province, one of Schalk Burger’s main jobs on the field is as a ‘fetcher’ – he has to get to the breakdown point first and try to secure the ball for his team. It’s a tough job that requires not just skill and bravery, but a great deal of speed and fitness. In other words, Scalla has to do a lot of running!


“A loosie does between seven and eight kilometres of running in a game. A fullback will cover much more ground, but the big difference comes in impact, because loosies take or make far more tackles, ball-carries and clean-outs,” says Schalk. “Our tackle count is usually about 10 to 15 per player across the three loosies here at the Stormers, and we tend to spread the load evenly, so playing open-side doesn’t mean I do more than the others. Of course, it also depends on your opposition and how the game goes – if your team is playing better, you will have less tackles to make, but potentially have more ball-carries and do more open-play running.”


FITNESS BASE
As a top-level rugby player at international, Super 15 and provincial level, Schalk has to be super fit to get through an eleven-month season, and it all starts with keeping things ticking over in the off-season. “We only get a short break in December, but I do a bit of road running to keep myself in shape. If you live in Newlands you’ll see me jogging with my fianc?, or spot me taking a jog in Yzerfontein. I would never just stop running, but I also won’t see the inside of a gym in that month. I’ve really never caught on to whole gym thing. Don’t get me wrong, I do my part in the gym to keep my strength up and try to ensure I don’t get injured, but I’m probably the worst ‘gym guy’ in the Stormers squad.”


“When we get back for pre-season in January, we all have to do a fitness test. If we’re deemed fit enough, we stick to normal team training, but every year there is a ‘Fat Squad’ who have to come in at seven in the morning each day until they are fit enough. Lucky for me I’ve never been part of that squad! Then during the season we obviously do a lot of running on the field in training, but as the season goes on, the running gets less, because it takes longer to recover from games.”


NATURAL SPORTSMAN
Schalk was born in 1983, the son of former Springbok lock Schalk Burger Senior, and was a gifted schoolboy sportsman, playing rugby, cricket, golf and tennis, and also mountain biking, but he says he was pretty average in athletics. “I did run the 3000m, but only at selected events. I also did the 5km fun run at the Safari Half Marathon in Wellington a few times. I do enjoy running, but more so when I’m chasing something!”


After school he enrolled at the University of Stellenbosch to study BA Law, but soon dropped out when his rugby career took off. After playing for the Under-21 Springbok side that won the U21 Rugby World Cup in 2002, he was selected for the senior Springbok squad and made his debut against Georgia at the 2003 World Cup. In 2004 he helped the Boks win the Tri-Nations and was adjudged the IRB International Player of the Year as well as the ABSA SA Rugby Player of the Year. He then played an integral role in the Springboks winning the 2007 Tri-Nations and World Cup trophies, and is today one of the first names on the team sheet for country and province, where he captains the Stormers and Western Province teams.


“The Highlight of my career so far is obviously the World Cup win in 2007, followed by the two Tri-Nations wins. Now we’ve got another World Cup coming up, and everybody will want to be in the Springbok picture, but for now I’m totally focussed on the Stormers and Province. I’ve been here a long time and we’ve won no silverware in that time, despite reaching two finals last year. It was our best year as a franchise, but ended very disappointingly. That’s what we are working to fix this year.”

Move to the Music

Whether you like running with an ipod or not, research has shown that training with music not only makes you train harder, it also helps you enjoy it more. As your body follows the beat involuntarily, a faster song can help you run faster and subsequently increase your heartbeat, while a slower song can be valuable to get you up a killer hill. And when you’re listening to your favourite song, you sometimes forget how hard you’re working and a couple of kilometres can pass without you even noticing!


So if you feel the motivation dipping and you don’t know how you’re going to face that long run on Sunday, crack out the tunes – if you haven’t done so already. (You may not agree with our choices, so feel free to share your favourite songs on our Facebook page.)


The Angry Playlist
Since You’ve Been Gone – Kelly Clarkson
You Oughta Know – Alanis Morissette
So What – Pink
Piece of Me – Britney Spears
It’s my Life – Bon Jovi
Don’t Cha – Pussycat Dolls
Ich Will – Rammstein
The Pretender – Foo Fighters
Paper Planes – M.I.A.
Welcome to the Jungle – Guns n Roses


The Motivational Playlist
Single Ladies – Beyonc?
Push the Tempo – Fatboy Slim
The Loneliness of the Long Distance Runner – Iron Maiden
Sexyback – Justin Timberlake
Walk This Way – Aerosmith
Don’t Stop Believing – Journey
Do Your Thing – Basement Jaxx
Eye of the Tiger – Survivor
We are the Champions – Queen
Power – Kanye West


The Happy Playlist
Ain’t No Other Man – Christina Aguilera
Crazy in Love – Beyonc? and Jay-Z
Just Dance – Lady GaGa & Kardinal Offishal
Clocks – Coldplay
My Life Would Suck Without You – Kelly Clarkson
Happiness – Alexis Jordan
Can’t Stop – Red Hot Chilli Peppers
Valerie – Amy Whinehouse
Livin’ La Vida Loca – Ricky Martin
When I Grow Up – Pussycat Dolls


Pay extra attention to your surroundings when you’re running with an ipod, to avoid cars, cyclists, dogs and other pedestrians or runners. Either keep the volume low enough to hear what is happening around you, or run with only one earplug inserted. Also note that using an ipod is not allowed at certain races, so make sure before you plug in that you won’t be disqualified if you do.


Great Gear for Girls
With the mornings becoming chillier, you need something warmer while still looking the part, of course! You can’t go wrong with the adidas Supernova Sequence long-sleeve top. Made from soft, lightweight Climalite fabric, it will not only keep you warm at the beginning of your run, but its superior moisture-management will keep you cool as you get into your stride. It is a totally seamless garment and has a FORMOTION™ enhanced fit that follows the natural movement of your body for a better fit and greater comfort. Best of all it is miCoach-compatible. But what we love most about it is that it comes in bright pink! You’ll definitely be making a statement when you hit the road with this top.
Available at selected Sportsmans Warehouse branches and The Sweatshop at R449.

Trigger points

Cross Country Success

WORLD CROSS-COUNTRY CHAMPIONSHIPS, PUNTA UMBRIA, SPAIN, 20 MARCH


The team’s journey started with the selection process at the ASA South African cross-country trials that took place in Potchefstroom on 22 January. This year’s trials assembled our country’s best athletes and with the selection criteria well known (first six in each category), hard-fought races where run.


The senior men’s race was narrowly won by Kgosi Tsosane over Stephen Mokoka, who was closely followed by Lungisa Mdedelwa. The woman’s race was narrowly won by Lebogang Phalula, who had an excellent European cross-country season behind her. Annerien van Schalkwyk stormed through the field to take a close second, followed by Lebo Phalula.


The junior men’s race was an ‘all new kids on the block’ affair when William Kaptein won, followed by Merline Klaatse and Jeromy Andreas, all from the coastal provinces. The junior women’s race was easily won by last year’s winner and current South African 5000m champion, Letitia Saayman, followed by Caroline Marandela and Thato Makhafola.


After the trials, a 24-member squad was selected to represent South Africa at the African Cross-Country Championships in Cape Town followed by the World Cross-Country Championships.


AFRICAN CHAMPS
The African Cross-Country Championships took place on 6 March at Keurbooms Park in Cape Town, with most of the strong African cross-country nations in attendance – only the Ethiopians didn’t make it to South Africa. ASA, under the leadership of James Evans, put on a great show as hosts, and South Africa produced good results with team bronze medals in the junior men and women’s categories as well as the senior women’s team competitions behind Kenya and Morocco.


Our senior men produced an excellent result, finishing second behind Kenya for the team silver medal. Individually our best performances came from Kgosi Tsosani (5th senior man), Annerien van Schalwyk (11th senior woman), Luyanda Qolo(14th junior man) and Sylvia Tshetlanyane( 12th junior woman). Hard lessons were learned, though, and the South African team members realised that they have to run as a team, stick together and go out harder with the leaders, within each runner’s own abilities.


WORLD CHAMPS
Being able to compete at the African Cross-Country Championships two weeks before the World Championships played a major role in the team’s latest success. During the African Champs, our athletes got to know each other very well and were well prepared for the fast-paced running that would await them at the World Champs.


Our team arrived in Punta Umbria on 18 March and the entire team as well as management went for a training session on the official training course. The same was done on Saturday morning. The team and management also went for a course inspection where athletes familiarised themselves with the course under the guidance of team captains Stephen Mokoka and Ren? Kalmer.


Team tactics were discussed by the coach and Jean Verster (Team manager) who’s hands-on experience of these championships was of great value. Our athletes agreed that the course was very fast and that they would all have to go out faster and stick with the leaders for as long as possible. This eventually proved to be a great success, as proven by our team’s results.


RACE DAY
The day started out with our junior women achieving an overall 10th position in the team competition, with Khonzeni Gwegwa placing 44th individually. Our junior men produced one of their best results ever with a 6th place overall and a 26th individual position from William Kaptein. Our senior women finished 9th overall, their best position in the last three years! Ren? Kalmer had a gutsy run, finishing 31st and proving that her hard training for her upcoming international marathon debut is paying off.


The senior men kept the best for last and finished 5th overall – South Africa’s best team result ever in the senior men’s competition. Stephen Mokoka ran a well-judged race to finish in a brilliant 15th place, proving that he is the most versatile middle distance runner currently in South Africa. Putting all the team results together, our athletes did us proud with an overall 6th position in the world.


OVERALL TEAM RESULTS
1. Kenya 5 points
2. Ethiopia 7 points
3. Uganda 18 points
4. Eritrea 25 points
5. USA 28 points
6. RSA 30 points
7. Japan 31 points
8. UK 35 points
9. Morocco 37 points
10. Spain 42 points


The success of the team was mainly due to the fact that they were disciplined and ran together as a team, although still within their own individual fitness abilities. It is essential for us to build on this success for the future.


As the next World Cross-Country Championships will take in Poland in 2013, it has been suggested that the squad run two IAAF cross-country permit meetings in Europe towards the end of November and beginning of December 2012, as conditions in Poland are expected to be muddy and rainy.


I believe that the South African Cross Country team has the ability to move into the top team medal positions in the world. We have a squad that is of world class!


Ren?’s Experience:
“For the past five years cross-country has not been my main focus as I was concentrating on track. I must confess the main reason I decided to return to cross-country was because the World Championships was held in Spain and this is my favourite overseas country to compete in. When I finished in a very disappointing 22nd place at the African Cross-Country Championships I seriously considered withdrawing from the team. Luckily I kept the best for last! At the World Champs I was the first South African female home after finishing 31st overall in the 8km race in a time of 27:02. The challenge in cross-country is both mental and physical and at the World Champs my track speed initially worked against me; I started way too fast and stuck with the leaders on the first lap. But at such a big event you have to take the risk and it eventually paid off. Running well at the World Champs really boosted my confidence for future local and international events. I am excited about my preparation for my international marathon debut which will be in Prague in the Czech Republic on 8 May.”

SPORTSKIN Sunkit

An Unforgettable Journey

(Strap) Race Reports


(Icon) My experience


LESOTHO WILDRUN, SPONSORED BY ADIDAS, AQUELLE AND GU, LESOTHO, 23-25 MARCH


“The horribly under-trained one.” This is what I was known as at the Lesotho Wildrun. You see, when adidas invited Modern Athlete to take part in the Lesotho Wildrun, I was the only journalist on the team who was not tapering for Ironman or struggling with an injury, which meant the big dial fell on me, despite being a beginner training for my first half marathon!


I was assured that “It’s not that bad” by my editor, Michelle Pieters. She completed the Wildcoast Wildrun (112km over three days) last year and I figured hers was an informed opinion. I was told that I can take it easy, walk the uphills, run the flats and the downhills at an easy pace and finish the 40-odd kilometres in about seven hours. So I added a couple of hours and said to myself: “Myself, you can do this. 40km in 8 or 9 hours on day one and three, with a short 28km thrown in there on day two. Sure, it’s going to be hard, but it’s possible.” The deal was done. I was going to Lesotho.


Note to self: Never, ever believe your editor!


THE REALITY
Flying into Maseru the butterflies in my stomach went into a frenzy as I stared in disbelief at the landscape below me. All I could see was mountain upon mountain with the only thing separating them being deep crevasses. “Surely, I won’t have to run over those?” I thought as I swallowed hard on the lump in my throat.


Alas, later that night, at the first day’s briefing, the reality set in that we were indeed planning to basically cross the Maluti Mountains. Unlike my ancestors, I wasn’t going to be barefoot and following an ox wagon, but the next three days was as close as I’ll ever come to being a ‘Voortrekker tannie’. During the briefing, race director Owen Middleton tried to calm our nerves by telling us that the 1 879m ascent on the first day was not as bad as it sounds, that we would only venture into what is termed as ‘high altitude’ for a short part of the route, and that the first 23km was the worst, then basically all downhill from there! We received an essential lesson on how to use our GPS and retired to bed. There was no turning back now.


DAY 1: RAMABANTA TO SEMONKONG, 43.5KM
It took me about half an hour to realise I needn’t bother putting away my GPS – I was going to hold it in my hand permanently for the next three days! As the frontrunners pulled away, I took it easy at the back with the tough old ducks: Evette Webster and Roland van der Merwe. A few minutes later Dominic Cullinan appeared from behind a hill, looking for the right path after getting lost within the first hour. It didn’t take long for everyone to realise that you need to stick together because odds are you’re going to lose the path rapidly if you try to do it on your own.


After about three hours we had travelled about 13km, but according to the GPS we were only approximately 10km into the route. Somewhere we had gone horribly wrong, and just like that we added another hour to our time on the trails. It was at this exact moment that I felt that sinking feeling start setting in… It was going to be a long, long day.


The trails we were looking for but couldn’t always find, consisted of a combination of cattle tracks, summer grazing camps and the locals’ footpaths. Going into the mountains on foot gave us the opportunity to get to places where few tourists had been before. We saw mountain villages where the locals live off the land and have hardly any contact with what we would call the civilised world. However, the Basotho people are most definitely a civilised people. They live a peaceful life, with livestock forming the centre of their existence. Their donkeys serve as 4x4s and their horses as BMW’s. They know their surroundings like the back of their hand and countless times a few little tykes or elders showed us the right way as we, once again, couldn’t find the route, often running or walking with us for half an hour until they were sure we knew where we were going. Not that we were so sure! The first question they asked us was always: “Where are you going?” When we answered they either gasped or just shook their heads in disbelief. Though always friendly and helpful, I think they were perplexed as to why we were there.


Miraculously, we managed to keep any further detours to a minimum, though I’m convinced we didn’t take the most efficient route, instead bashing our way through dense shrub and going up and down every hill we could find. After 12-and-a-half hours of bundu-bashing, we reached the end of day one, exhausted, dirty and sore, but satisfied and thankful that we had survived the ordeal. Thankfully, we found out that no-one could really piece any significant stretch of running together and everyone’s times reflected that, with the winners coming in just under seven hours. I was broken, though, and was wondering how I was going to get through another two days of this!


DAY 2: SEMONKONG TO SEMONKONG, 28KM
It’s amazing what a shower and a good night’s rest can do and I lined up at the start of day two with sore knees but a revived spirit. Owen had promised the second day would be better than the first, with more opportunity for running, less climbs and descents, easier navigation and spectacular views. He wasn’t lying.


It was a majestic day. As we made our way around the Maletsunyane Gorge, we had an unobstructed view of the river meandering its way through the gorge with beautiful waterfalls tumbling down the walls. Hopes of improving the previous day’s pace were short-lived as the fatigue of more than 12 hours on the trails set into my legs, and the need to admire the views forced us to a stop every now and again. We were in no hurry, though and made our merry way at a leisurely pace, truly enjoying every minute and trying to make as much as possible of our time in Lesotho.


The hardest part of the day was getting from one side of the gorge to the other. Going down the one side proved to be a painful experience, with my knees complaining all the way to the bottom. Heading uphill on the other side of the river may have had us panting, but it was a lot easier on the knees! The real highlight of the entire visit was the view of the mighty Maletsunyane Falls, a single, spectacular drop of 192m. Seeing these falls made every step and every blister worth every bit of suffering!


We completed day two in a much better mood than day one, but that was unfortunately the end of my race, as myself and Evette soon realised we had taken a sip of water somewhere along the way that was not meant for human consumption. Nausea, stomach cramps, a fever and a few other symptoms I’d rather not mention meant we couldn’t replenish our energy stores. Neither one of us was about to take on another 40km without the ability to eat or drink, and we had to withdraw from the final day.


DAY 3: SEMONKONG TO RAMABANTA, 42KM
It took us two hours to drive back to Ramabanta, so I wondered how long it would take the runners to make the trek. After the difficulty of day one took everybody, including the organisers, by surprise, they tweaked the last day’s route to shorten it by about an hour. The rest of the runners came down to Ramabanta on Baboon’s Pass, the same pass that is used by motorcyclists during the Roof of Africa event. Once again, they were treated to spectacular scenery and extremely technical terrain, but despite the fear of twisted and broken ankles, everyone managed to improve their times and all the Wildrunners were accounted for before the 12-hour mark.


The difference between the winners and the last runners home was almost seven hours, but every last runner received a hero’s welcome. In fact, the last group home was at the receiving end of a standing ovation and a cold beer, making me wonder where I’d rather end, at the front of the field or the back?


WHY RUN?
While comparing war wounds, there was quite some debate as to why we do this to ourselves. Is it because we like the challenge? Is it for the scenery? Is it to see if we can? With hindsight I can think of a few reasons.


There is no faster way to build a friendly relationship than by doing something like this. In three short days, those who ran together got to know their running partners a whole lot better than most lifelong friends know each other. When people are reduced to almost primal beings with only one goal in front of them, they support and carry each other through tough times to reach that finish line together. It makes you appreciate the simple things in life again. It makes you realise the beauty of what is around you, and it makes you appreciate each other.


When looking at each and every finisher’s face as they crossed the finish line on the final day, you could see that for a fleeting moment they felt invincible as they thought: “If 120km through the Maluti Mountains doesn’t kill me, nothing will!” Blisters disappear, inflammation subsides and sunburn heals, but that feeling of immortality will remain with every finisher of the Lesotho Wildrun forever, and they will know that they overcame the odds and are capable of so much more than they thought they were before embarking on this journey.


This is why the Wildrun is such an unbelievably, rewarding experience. We can only hope that the Wildrunner team will keep up the hard work and keep enabling us, mere mortals, to experience that feeling of immortality, even if just for a fleeting moment.


A big thank you to the Wildrunner team for organising a wonderful event, and to adidas for enabling me to take part in an unforgettable journey.


What you have to know when you enter the next Lesotho Wildrun:
DO know how to use a GPS.
DO know how to read a map.
DO cross-reference the two when you’re running.
DO listen to the locals’ directions.
DO make friends with the medics – you’re going to need them.
DON’T enter if you’re a beginner runner.
DO pack lunch in your running bag.

No bouncing allowed

ITU Racing Season Kicks Off

Pics are in MA Folder (marked Race Report Moola)


The Mooloolaba Triathlon has grown into one of the largest Olympic distance triathlon events in Australia and is the centrepiece of a three-day multi-sport festival, held from 25-27 March this year. The Festival also includes the Asics 5km Twilight Run, Seven Mooloolaba Sport and Lifestyle Expo, Mooloolaba Ocean Swim and The Courier-Mail Superkidz Triathlon.


AUSTRALIAN VICTORY
In the elite men’s race, it was a solid start to the season for Australia’s Brad Kahlefeldt as he won his third Mooloolaba and seventh World Cup title of his career. He also led Australia to a gold-silver finish as team mate Brendan Sexton overcame a 15-second penalty to out-sprint France’s David Hauss for second place, as both men made the World Cup podium for the first time in their careers.


A full field of 75 elite men sprinted into the choppy water of the Pacific Ocean for a one-lap 1.5km swim. Denmark’s Jens Toft led the field out of the water, followed closely by the major players. Once onto the tough 40km bike course, most of the field came together. With two laps to go, Toft, Stuart Hayes and Attila Fecskovics made a strong push and were the first to hit the 10km run course. But at the bell lap, Kahlefeldt and Hauss were leading by about seven seconds. Down the final finish chute, Kahlefeldt kicked into another gear and powered to the line in 1:51:53, leaving Sexton and Hauss to battle for second. Gomez came across in fifth place, while South Africa’s Claude Eksteen finished 43rd in 1:54:29 and Hendrik De Villiers 46th in 1:54:34.


GIRL POWER
As hard as she tried, two-time World champion Emma Moffatt could not bridge the gap on courageous New Zealander Nicky Samuels, who broke through for her first ITU World Cup Triathlon win on a rain-swept course in Mooloolaba today.


The inclement weather certainly didn’t dampen the enthusiasm of the athletes or the vocal Sunshine Coast crowd, who spurred Moffatt on after she gave Samuels a two-minute head start at the end of the 40km bike leg. Moffatt finished a gallant second, beaten by 20 seconds, with Canberra-based Chilean Barbara Riveros Diaz third, despite serving penalty time for a transition infringement. Canada’s Paula Findlay put together a strong, consistent race for fourth, with Czech Vendula Frintova producing the “run of the day” to storm home in fifth, after coming out of the water in 28th position.


“This is my first win at this level. I was third in a World Cup a couple of years ago and haven’t done so well since then, so this is my first World Cup win,” Samuels said. It’s the second time Moffatt has been second at Mooloolaba and she admitted she was happy with her first Olympic distance race of the year. She was then reminded that the race also saw her crowned the Australian Champion. Moffatt replied with: “I’m good at winning things without actually winning,” referring to the fact that she won the World Championship last year although she never actually won a round.

Speed Lectures at UJ

Big Mama Roars Again

GLENRYCK TYGERBERG 30KM, PAROW, WESTERN PROVINCE, 3 APRIL


When a race features a monster 2.4km climb starting around the 13km mark called Big Mama, which is followed later by her three ugly step-sisters called Oops, Ouch and Eeeiina, you know this is going to be a good hill training run! Well, just over 1200 runners took on Big Mama and her family this year, in slightly breezy but still decent running conditions, but what most of the field didn’t know was that the race was almost called off at the last minute – for the second year running.


Head organiser from the Tygerberg NLC club, Leon Thelander, explains that his committee once again ran into problems with City of Cape Town officialdom. “The Event Office demanded new venue safety and medical plans, and the Disaster Management and Traffic Departments also gave us a lot of resistance. The problem is that most race organisers are just volunteers, so we don’t know the complicated systems and templates, which seem to change each year anyway, and then the race permit only gets issued at the last minute. I’ve heard the same story from quite a few other clubs and organisers – it is getting incredibly hard to put races on.”


Thankfully, Leon and co. got past the red tape to put on a most successful 29th running of the race, and Modern Athlete was at the finish to get a few post-race comments.


Leo Rust, acsis VOB, 2:06:00
“I had a great run today. I ran with a couple of friends at four minutes a kay to the big hill, then worked up all the hills, and even managed a few faster kays towards the end. I’ve done this race two or three times before, so I find it does actually get easier each time, mainly because I know what to expect, and know that it doesn’t end after Big Mama at 15km. I know there are still a few nasty bumps to come!”


Brian Super, Edgemead Road Runners, 3:08:40
“I took it very easy today, so it was a lekker slow run on a great route, in great running conditions. Only thing I missed is the signboards they had last year for the three infamous hills, Oops, Ouch and Einnnna! Luckily they didn’t turn out to be as bad as I thought they would be this year. I actually stopped often along the way to take pics. I’m the club paparazzi, and I send my pics to club members and to our website. When I don’t send them soon enough after a race, I get rude messages like ‘Where’s our weekly fix?’ from clubmates.”


Shuraine Abrahams & Hester Kotze, Brackenfell AC, 2:41:58 & 3:01:23
Shuraine: “I thoroughly enjoyed my run today, because I ran my eighth PB in my last 10 races. I think the training is really paying off, because this is the first year I am doing proper road training. Last year I was still doing just about no road training, just aerobics. It was Hester that got me into running when she challenged me to try running, because she said if I can manage two to three hours of aerobics, I should be able to do a 10km. I didn’t really want to run anything longer, but next thing I knew I was running half marathons, then marathons and then even Two Oceans, despite my longest training run before Oceans being a 10km!”


Petrus Campher, Top Form AC, 3:20:17
I can’t remember how many times I’ve done this race before – probably eight or nine times – but I know I went up Big Mama four times today. Not the whole thing, but still, from the bend to the top, then back down to the bend again, four times. These days I run most races to help others, especially on the big hills, so I look for people who are taking strain or are injured, and I run with them. Big Mama comes between 12 and 15km, and if you’re training for Two Oceans, that’s nothing, really, so I don’t mind a bit of extra hill training to help others.


Elite Results
Men
1 Anthony Godongwana (Celtic) 1:37:30
2 Mthandazo Qhina (Gugulethu) 1:40:58
3 Neo Molema (Mr Price) 1:42:10
40-49: Johnny Persents (Adidas) 1:52:21
50-59: Vladimir Kotov (Century City) 1:46:47
60+: Hennie Wentzel (Durbac) 2:18:19
Women
1 Bulelwa Simae (Nedbank) 2:02:46
2 Bulelwa Mtshagi (Celtic) 2:04:32
3 Nomvuyesi Seti (Celtic) 2:09:38
40-49: Joanne Thomas (VOB) 2:15:10
50-59: Lorraine Rogers (Durbac) 2:40:42
60+: Veronica van Niekerk (Elgin Grabouw) 2:30:57

Staying the (Middle) Distance

No bouncing allowed

There is often a misconception amongst women that those with small breasts don’t need to wear a proper sports bra. Well, think again. No matter how what size your breasts are, a quality sports bra is a must, because it helps to keep the connective tissue that supports the breasts strong. Without support, the ligaments lose their strength and don’t have the ability to support the breasts.


If you are engaging in low-impact exercises such as yoga or cycling, you don’t need as much support, but when running you definitely need something that compresses or encapsulates your breasts.


THE RIGHT FIT
Believe it or not, but 80% of women wear the wrong sized bra, be it a sports bra or a normal bra. Therefore, you have to know your size before buying a sports bra, and the best way to find out is to go for a professional fitting. Then use these tips to gauge if you are buying the right bra:
• Straps: The most important thing is they shouldn’t dig into your shoulders. Adjustable straps are the best, as they provide a customisable fit.
• Band: The band should fit flat against your ribcage and more snugly than a lingerie bra. Take a deep breath to make sure the bra fits comfortably. Look for a wide band with strong elastic to provide necessary support. If it rides up in the back, the band is either too loose or the straps need to be adjusted.
• Cups: Your breasts should be fully covered and should not be pouring out of the top.
• Moisture-wicking: Choose a moisture-wicking material that dries quickly.
• Test it: Run or jump up and down in place in the dressing room. Move as if you were running. There should be no bounce or pressure against your chest wall.


Get yourself a decent sports bra and you will make sure you don’t go ‘bouncing along’. You will be surprised at what a difference it makes to your running.



GREAT GEAR FOR GIRLS
Pool-Mate Automatic Swimming Computer by Swimovate
Have you always wanted a swimming watch that will give you all the info on your laps, distance and swimming time at a quick glance? Then Pool-Mate is the perfect training tool for you! It is one of the coolest swimming watches and only fully automatic swimming computer on the market.


The Pool-Mate uses state of the art motion sensors that detect the motion of your arm. The unique software algorithms and digital signal processing techniques analyse the data and extract lap, stroke, distance, speed and calorie information automatically. When using Pool-Mate for the first time, the pool length, your weight and the hand you wear the Pool-Mate on, must first be set. It is as simple as that. You then simply press the Start button and swim!


It has a large memory, plus alarm, and is a fully functioning, stylish, digital watch. It is water-resistant to 50m and available in three funky colours. The Pool-Mate retails at R1299. For more info visit www.poolmatesa.co.za



THIS MONTH WE TRIED
Open Water Swimming
This month I decided to take on an open water swim. As most swimmers know, swimming in a pool is ‘easy’, as you just follow the line on the bottom of the pool in order to keep straight, the water is usually a comfortable temperature, and unless someone is training their butterfly stroke in the lane next to you, there are no waves or currents. But we all also know that swimming in a pool can sometimes become a bit boring. So I headed off to Bass Lake in the south of Johannesburg, donned my wetsuit and took on the open water.


Swimming in general has great cardiovascular benefits and when swimming in open water, there are generally currents which can provide resistance. This will help increase your muscle strength and tone. Also, if you are a triathlete, it is an awesome place to practise your sighting skills.


The best of all is you will definitely not be bored – swimming in open water, under a beautiful African sky, with the sun blazing on your back, is pure heaven. So next time you get bored of the pool, grab a buddy and head out to a safe open water spot. Just remember some safety tips: never swim alone, and always make sure you swim in water that is safe.

Non-talking Newby

IRONMAN SA IS FINALLY HERE!

Your journey to being extraordinary is now in its final chapter – and what a journey it has been. You have trained hard, got up countless early mornings, sometimes trained twice a day, and sacrificed after-work cocktails, social events on weekends, and in many cases, even family get togethers! But in less than two weeks – when you cross that finish line in Port Elizabeth – you will realise that it was all worthwhile. There is no better feeling than crossing that line and hearing that you are now an IRONMAN. But before you can get there, some final preparation, especially on the mental side, still lies ahead.


Firstly, be EXCITED – be NERVOUS, but be CONFIDENT. No negative comments at all in the days leading up to the event.


CONFIDENCE IS KEY
One of my strengths when I raced competitively was that I was always confident in my ability and the training that I did.
• The most important thing now is to have CONFIDENCE in yourself. If anybody asks how you feel, say GREAT, and that you are READY.
• Do not listen to other athletes telling stories of how hard they have trained; be confident in what you have done to get to the start line.
• DO NOT have any negative thoughts or comments (like fear of the swim) – even if you do have these doubts.


NUTRITION
• Make sure you drink plenty of water or energy drinks in the two days before the event and eat well – both protein and carbohydrates. You will need it, because 12 to 17 hours of racing is tough on the body.
• Eat a light breakfast on the morning of the race: Coffee/tea, toast/bread with honey/jam, or whatever works for you and what you have had in training.


THE BIG DAY
So onto the race. Think of triathlon as a delicious three-course meal, enjoying and savouring each course!
• Starter – 3.8km sea swim. Take it nice and easy, relax and finish with lots in reserve.
• Main course – 180km of cycling. Do this at a good strong effort, taking in lots of liquid and food, going quite hard but leaving space for desert!
• Dessert – 42km of running. Start slowly and build up to a comfortable pace, and enjoy the last few kays.
And like any good meal, there will be total satisfaction when you finish – because YOU ARE AN IRONMAN!


THE LOGISTICS
So onto each part of the race:


SWIM
• Make sure you put Vaseline on your neck to stop your wetsuit chafing in the salt water. You can also use baby oil on your legs to help the wetsuit come off easily.
• Have an energy gel 15minutes before the start.
• Start on the left or right of the main swim pack, depending on which side you breathe (right breathing, start left).
• When the gun goes, WAIT! Count to 20 and then enter the water – do not get caught up in the ‘washing machine.’ Remember, you have 226km to go!
• Stay relaxed, take it easy – there is a long way to go. The two-lap course makes the swim seem easier.


TRANSITION 1
After the swim, head straight into transition, but take it easy. Off with the wetsuit, put on sunscreen and Vaseline to prevent chafing. On with your cycling or triathlon shorts and top. Sunglasses, cycling gloves and socks are a must… and of course your helmet. Do not rush… take it easy.


BIKE
• Start the ride in an easy gear and stay relaxed for the first 20-30km, then build up from there.
• Drink and eat (energy bars/gels, bananas, jelly baby sweets or whatever you have trained with). Stop at aid stations to fill up. Use the toilet if necessary.
• The three-lap bike course helps break up the 180km into smaller chunks. Ride the first lap relaxed, build up to a good pace in the second lap and then try to maintain for the final lap.
• In the last 10km of the ride, use a very easy gear, spin the legs and mentally prepare for the run.


TRANSITION 2
Off with the cycling helmet and gloves and on with the running shoes. Put on more Vaseline and sunscreen. Run with a cap. Take some energy gels with you.


RUN
• Start EASY… your legs WILL feel tired and heavy, but stay relaxed and run slowly for the first 10km.
• Remember, it will get better. Use the confidence in your running ability to speed up. Enjoy passing tired and slowing athletes!
• Stay hydrated and take energy gels as needed.
• The three-lap course will allow you to enjoy the crowd and the support of friends and family – feed off this and keep your spirits up.
• Run as hard as you can in the last few kays!


CELEBRATE
Finally, enjoy the finish. It’s a fantastic feeling to cross that finish line! The last hour at the finish line, with the fireworks at midnight, is a fantastic way to end the day, so be there for the finish. It’s time to party!


YOU ARE AN IRONMAN!