Category: Racing

BREAKTHRU MIDRAND 15KM & TIS 5KM FUN RUN, MIDRAND, 18 JULY

The Breakthru Midrand 15km and TIS 5km fun run saw more than 1 500 runners and walkers bracing cold weather to take on some of Midrand’s toughest hills! Despite chilly weather the race produced some fast times and new records amongst the cream of the crop. – BY DUANE NEWMAN

From the onset the men’s race was a duel between runners from Nedbank, Gauteng Striders and Mr Price. Athletes from Gauteng Striders had won this race for the past three years, so it was clear that the challenge would be whether they could make it four in a row! Gauteng Striders runner, Raphael Segodi, opened up a couple of hundred metres by the time the infamous Norfolk Hill arrived, and the Nedbank duo of Enock Maagyandi and Tumelo Motlagale attacked the leader. But they were not strong enough on the day and the Gauteng Striders runner held his lead to finish in a time of 47:38, only eight seconds outside the record. Enock came second in 47:53 and Tumelo third in 48:10, all great times on this tough course!

The women’s race was a very different affair, with some great front running by Nedbank’s Irvette van Blerk, who took honours in a new record time of 56:37, breaking Ren? Kalmer’s old course record. Melanie Joubert of Fourways was the second lady home in a time of 65:68, while Maphetang Matlakeng of Mr Price crossed the finish line in third position in a time of 66:42.

New records were set in the following categories:
Master men Johannes Seakamela RAC 56:07
Grandmaster women Elsa Meyer Irene 1:35
Master women Maureen Thomas RAC 1:58

To mark the special occasion of Nelson Mandela’s 92nd birthday and the call for 67 minutes of community service, race convenor Penny Visser handed out a special award to the first runner over the line in 67 minutes. It was a close affair! The best water point was won by Mike Wood and his team from Hartwood Digital Printing. Some great spot prizes donated by Vida Promotions, Lindsay Saker Midrand and Sportsmans Warehouse were handed out as well.

A big thank you to all the Breakthru Midrand Striders who gave their time to put on a great event for the community! A special thanks to Penny Visser for all the organising she did to make it a special day.

What do you do when a large cold front approaches Gauteng? You run of course! – BY IAIN MORSHEAD

A large cold front was approaching Gauteng and callers to a local radio station were speculating about the possibility of snow. As the traffic around me slowed to a crawl, my mind raced to the mountains. A quick call to a guide on the spot confirmed snow on the summit, but would anyone else be prepared to join me at the last minute for a one-day trip to the Berg?

I knew that I could rely on trail running legend Trevor Toerien from Boksburg Athletic Club and was not disappointed when he eagerly offered to accompany me on my wild whim! Two other members of our club, Salome Brits and Rashika Rampersadh, completed the group. Salome is an experienced trail runner, but it was Rashika’s first off-road experience. While admitting to feeling a bit intimidated, her effervescent disposition covered up any signs of nervousness.

A very early morning start in Gauteng followed by coffee and a Free State sunrise brought us to the Witsieshoek Car Park and a cracking blue sky. From the Witsieshoek Car Park, a gentle 1km climb past the Witches was followed by a steep, zigzagging climb up the side of the Sentinel, revealing a spectacular view across to the Devil’s Tooth and Eastern Buttress.

Less than an hour later we were on top of the Berg (over 3 000m above sea level) slipping and sliding on the frozen Tugela River and playing in the snow. A relatively easy 7km had sent our spirits soaring and transformed us into a carefree, childlike state. The view from the top of the Amphitheatre was breathtaking and refreshed the soul like a mouthful of snow. This was similar to the feeling of standing on top of Table Mountain but on a far grander scale and free of man-made structures.

As Rashika discovered, there is no such thing as trail runners and road runners; we are all just runners. The only difference is that some runners have discovered that fitness earned in the suburbs is a free ticket
to compact exhilarating wilderness experiences.

Totalsports Ladies’ 10km, Stellenbosch & Johannesburg, 9 August

Close to 8 000 women – including a few men in drag – braved the wind in Johannesburg and the rain in Stellenbosch to be part of South Africa’s largest combined Women’s Day running event. – BY SEAN FALCONER

In Johannesburg, defending champion Irvette van Blerk of the Nedbank Running Club overcame the strong headwind for much of the race to successfully defend her title on the hilly course, crossing the line at Roosevelt High School in Emmarentia in 35:31 and setting a new PB for this race. Noeleen Conrad came home second, with Christine Kalmer third.

Meanwhile, down in Stellenbosch, defending champion Mia Pienaar of local club Maties AC, was forced to relinquish her title to junior athlete Lusanda Bomvana of Mr Price Transkei. The visitor crossed the finish line at Coetzenburg Stadium in 37:20, 30 seconds ahead of Pienaar, while Anneline Roffey (adidas) finished a distant third as she continued her build-up to the Cape Town Marathon. Modern Athlete was at the Stellenbosch finish line to get runner reports about their experiences on the day.

Mia Pienaar, Maties AC
I felt really good for the first 4km, until this small junior came up next to me. I didn’t see her at first, and suddenly she came from nowhere. I tried to break her twice, but she just kept coming back, and at the end of the day she was stronger. Once you get a downhill after 7km and somebody opens a gap, there’s no way you’re going to catch them. I tried to break her on the uphills, but she deserved the win today.

Tanya Idas and Natasha Kruger, New Balance Multisport Club
Natasha: We started in the rain which wasn’t so nice, but the race itself was wonderful. Luckily we had our multi-coloured socks on our arms to keep warm – all the way from Knysna! This is the second time I’ve run this race. I enjoy it, but I think they should start the 5km separately, so that the 10km runners can get going cleanly.
Tanya: I also had a good day. Standing there in the rain, you experience the unity that you can only get with a bunch of women, jumping up and down, dancing together in the rain. Even though there is another Women’s Day race closer to where we live, I come here because I love the scenery. Even though scenic always means hilly!

Roslie Richfield, UCT AC
This was my third race of the weekend! I did cross-country on Saturday afternoon, then the trail run at Kaapzicht Wine Estate in the slippery mud on Sunday, and today the 10km. I just wanted to break an hour today, and I did. In fact, I feel so great that I’d love to do another race tomorrow. This was the first time I’ve done this race. They said it was a flat race and it actually isn’t. There’s a lot of gentle uphill, but there were some nice downhills, and it wasn’t too crowded. It was a very nice race, even in the rain.

Marilize Burger, Tygerburg AC
It was very nice race and I ran a PB of 65 minutes, so I’m very happy. I’ve run a few PBs recently because I started training more, doing some speedwork, and it’s obviously paying off. Next week is my first 30km, at the John Korasie. The longest distance I’ve done is 21km, so I’m quite anxious to see what happens there, but I think I’ll be fine, because I’m having a good running year. The only down side is that my calves don’t fit into my favourite boots anymore!

Marise Brink, Metropolitan AC
It’s the third time I’ve run it and it went well, even though my time today was about six minutes slower than recent races I have run. The rain in the beginning was actually quite nice, because I like a cold start – you have to run harder to warm up. Then again, I better get used to a warm start, because I’m going to Cuba for my honeymoon soon and there is a half marathon in Havana while we’re there.

Proceeds raised at the Johannesburg race went towards the Fadimehang Mental Care Centre, while the Stellenbosch race’s charity of choice was the JAG Foundation.

ALBERTON RIETVLEI 15KM & 4KM FUN RUN, ALBERTON, 8 AUGUST

The Alberton Rietvlei 15km in the South of Johannesburg was an off-road experience like no other. Though the route was fairly tough, the scenery made up for it! You could have been forgiven if halfway through the race you thought you were in the middle of a beautiful forest. Johann du Plessis shares his race day experience with Modern Athlete.

The name ‘country run’ best describes this race because you truly feel as if you are somewhere out in the country when you arrive at the race venue at Rietvlei Farm situated on Swartkoppies Road in Alberton. Over the last couple of years Rietvlei Farm has become very popular amongst off-road runners and mountain bikers alike as a number of running and cycling paths, varying from easy to difficult, have been developed within the farm. When you arrive at Rietvlei Farm, with its many animals roaming around, a true country atmosphere awaits you.

The weather was perfect for running. Though it was a little cool at the start, we could not have asked for a more beautiful day. The race started at 8am and runners came out in their numbers to support this unique race. If you are a pure road runner with very little off-road running experience, you would have found the 15km trail race fairly tough, but in my opinion this was the perfect race to introduce road runners to trail running. The race was run on mostly dirt road with some cross-country sections. The first few kilometres were run on a dirt path that was fairly wide and smooth. This helped spread out the runners before a single track started.

We zigzagged through some tall grass and the course was fairly flat until we reached the first single trail. After running through a few patches of trees, we finally got to the hills. The climbs weren’t too steep or too long. Just as the going got tough, you would reach the top. The downs were also not too technical and could be negotiated safely, although there were many novice trail runners that made friends with the ground!
 
The scenery was beautiful and the sky blue. I’m not sure if the second half was easier than the first, but I was feeling very good and enjoyed running through the trees and crossing a small water duct several times. The last few kilometres were flat and the path towards the finish was wide enough for runners to run comfortably and finish fast if they chose to.

Everyone received a medal and stickers with motivational messages from one of the race sponsors. It was a family day where the kids and family members could also enjoy the 4km fun run held on some easier trails. I would recommend this race to anyone who wants to get into trail running or who would just like to experience a trail run. The race was extremely well organised. Well done to Alberton Amateur Athletics Club for putting on a great event!

Wildcoast Wildrun, Transkei Wildcoast, 9-11 September
Sponsored by adidas and NCC Environmental Services

The Wildcoast Wildrun, sponsored by adidas, is fast becoming one of the most sought after multi-day wilderness trail running events in the world! Runners run solo for 112km over three days along arguably the most beautiful and scenic coastline in South Africa – the Transkei Wild Coast. Modern Athlete will soon be taking on the Wildrun journey with 79 other runners. Next month we will bring you an in-depth race review and beautiful pictures from this exclusive race! Here is a sneak peak of what to expect.

The Wildcoast Wildrun starts at the Great Kei River, roughly 80km north of East London, and finishes at one of the most beautiful natural wonders of South Africa – the Hole-in-the-Wall. Between the two is 112km of wilderness like nothing else on Earth, with golden beaches, rolling hills, spectacular cliffs, wildlife, dolphins, warm sea, blue sky and friendly people. The event takes place in the cool but clear winter months and during a spring low tide ensuring hard, golden sand – perfect for running. The route is unmarked and runners simply follow the coastline until they reach the finish of each stage. The grassy hills are broken at regular intervals by freshwater streams and rivers – some a shallow wade through and others a brief, refreshing dip. Endless cattle trails have created some of the best trail running pathways, and runners will enjoy long sections of contouring trails that crisscross the coastline. Spring low tide gives way to rock-hard golden beaches and open rocky reefs. The Wildrun is very much about the journey.

The race, limited to 80 solo runners, is run in the following stages:
 Day 1: 43km Kei River Mouth to Kob Inn
 Day 2: 35km Kob Inn to The Haven
 Day 3: 34km The Haven to The Hole-in-the-Wall

Adidas, the leading global sports brand and one strongly associated with trail running, is sponsoring the Wildcoast Wildrun in 2010 for the second time, following the success of their association last year. Adidas uses the Wildrun as a testing ground for products, not only the shoes, but running tees and other gear, which all runners will receive in their sponsored goodie bags.

Interesting Fact
Continental, the European market leader in the car tyre segment, will supply adidas with the latest rubber compounds for sports shoes with immediate effect. The two companies, both Official Sponsors of the 2010 FIFA World Cup South Africa™ and 2014 FIFA World Cup Brazil™ recently signed a co-operation agreement to this end. The first shoes for the trail running segment are already in the shops, with co-operation gradually being extended to other running footwear. Watch this space next month for an in-depth race review and details on how you too can be part of this awesome race next year.

Runners spend many hours building up their lungs and hearts in search of that elusive PB. We eat healthy, try to train smartly and use all the vitamins and supplements to help us create leaner and meaner bodies. But one thing we all often forget, especially female runners wanting a bronzed look, is protecting our skin. By not applying sunscreen you are causing skin damage that might not show now or even in a year, but eventually it will come back to haunt you! – BY MICHELLE PIETERS

Spring has arrived and the sun’s rays get stronger with each passing running day. Many of us are starting to take advantage of the warmer weather after months of cold, but we often forget to protect our skin.

A new study at the Medical University of Graz in Austria has shown that marathon runners are at a higher risk for melanoma, the deadliest form of skin cancer. The researchers studied 210 male and female marathoners aged between 19 and 71. It found that more runners had unusual moles, age spots and liver spots that resulted from sun damage. All of these are risk factors for melanoma. It was also found that the more kilometres the runners ran, the more skin lesions they had.

Many worsened the problem by neglecting sun protection, something a lot of South African female runners are guilty of as many women are after a sun-kissed look! The researcher also pointed to another factor in runners’ increased melanoma risk: depleted immunity from all the high-intensity exercise, which
may have left them more vulnerable to skin damage.

“While marathon running is perceived as healthy, suppressed immunity and sun damage are associated with medical risks. Runners must take greater precautions, above all choosing training and competition schedules with lower sun exposure, wearing adequate clothing and regularly using sweat-resistant, high-SPF sunscreens.”

Five Tips When Running in the Sun
 
Run when the sun is less intense. Generally it is strongest between 10am and 4pm.
 
Put sunscreen on about 20 minutes before you run. This will give it a chance to absorb. Choose sport- or
water-resistant versions.
 
Run in a hat to protect your scalp and wear sunglasses. Not only does it add skin protection, it also protects your eyes from the harmful rays.
 
On long races such as marathons and ultras, leave sunscreen with your seconds so you can re-apply. Sunscreen starts to lose effectiveness at about the two-hour mark.
 
Wear sunscreen under your t-shirt or running vest. When your t-shirt is wet it loses some of its SPF. Even better, try to wear running gear with built-in sun protection.

Remember, you can get sunburnt in as little as 15 minutes, so don’t think if you go for a short run you don’t need sun protection!

(Additional information: Skin Cancer Foundation – www.skincancer.org)

GREAT GEAR FOR GIRLS
THIS MONTH’S PICK: CAPESTORM OPTIMUM VEST

If you are starting out in duathlon and don’t want to spend too much money on expensive gear, this is a great vest to start with. It assists your body with moisture management, it keeps you cool and of course, you will look great in the photographs! The exclusive Wick Dry fabric removes perspiration, keeping you dry on those hot hill climbs on the bike. It has a rear zip pocket to keep your energy gels safe, a front ventilation zip for when things heat up and mesh panels for increased ventilation. It is as comfy on the run as it is on the bike. All this is combined with styling and fit that will make you look like a worthy contender for the podium. Available from all CAPESTORM branches in blue and dark grey.
PRICE: R295

THIS MONTH WE TRIED:

      DUATHLON

August saw me trying my hand at my very first duathlon. And I can say I am definitely hooked! I participated in Event 4 of the Domestique Duathlon Series that was held at the Kyalami Grand Prix Circuit in Johannesburg. We started off with a 8.4km run twice around the track followed by a 37.8km cycle nine times around the track and finished off with a 4.2km once around the track! It was a tough course, but so much fun.

The nice thing about this specific duathlon series was that it was more relaxed and not as competitive as the big duathlon series countrywide, making it ideal for any novice. Other events on the day included a sprint duathlon, a kiddies duathlon (U/8), a mini duathlon and a youngsters duathlon (U/13), an ideal outing for the whole family.

The duathlon was a challenge and something every runner with some cycling experience should try. Not only will it make you a stronger runner, it will keep you motivated, excited about your sporting passion and best of all, you might also start dreaming of taking on
the Half Ironman!

Running plays a large part in almost every sport practised at a competitive level. We explore running’s role in surfing by chatting to Travis Logie, one of the top surfers in the world and a home-grown boy from Durban! – BY MICHELLE PIETERS

When surfers are mentioned, most of us conjure up an image of bronzed-blonde beach bums hanging out on the sand all day, occasionally catching some waves. But we also know that the surfing industry has become a multi-million rand business and surfers take their sport just as seriously as any other sporting professionals.

It is often said that surfing is an art. The metaphor goes like this: the board is the brush, the wave is the canvas and the surfer is the painter. All that said, in order to reach the top of your game as a pro-surfer, you need a bit more than just an artistic touch! Surfing is one of the most physically-demanding sports. You have to be super fit and what better way to get fit than to incorporate running into your fitness regime, says Travis, who has been surfing since the age of 12.

FINDING HIS PASSION
Travis and his younger brother, Dane, saw their older brother, Ryan, surfing with school friends and followed in his footsteps. His first surfing experience was at South Beach in Durban. “We surfed tiny waves and I knew straight away I wanted to do it for the rest of my life.”

As Travis grew up the sport of surfing became more professional. “When I heard how much money some of the top guys were making it all clicked! I realised I could do what I love and get paid for it.”

ONE OF THE BEST
Travis is a veteran of the world surfing tour, having competed on the tour for more than ten years. He knows what it’s like to take on the world’s best.

His proudest moment is winning a World Title for South Africa in front of his home crowd in Durban. “I’ve also won some big international world tour events in Brazil, Australia and France. Currently I’m ranked 30th in the world.”

SURFING FITNESS
“I’m friends with some really fit guys who play soccer and rugby professionally and if  I take them surfing they are exhausted within 20 minutes. It’s definitely something you have to specifically train for in order to get fit enough to surf for a couple hours every day!”

In surfing the core area works the hardest. Surfers also need to keep their thighs strong and loose. “Cardiovascular fitness is just as important as you spend the majority of your time in the water paddling, either back out from a wave or against a current once you’re out there. Then you need enough energy and power to surf the wave well when it does arrive!”

TRAINING
Travis surfs twice a day, six days a week. Each surf lasts about 90 minutes and his coach films him at least once a day so they can keep a watchful eye on his technique.

He works out in the gym five times a week for an hour at a time. “Most of it is core work on a Bosu ball. I do crunches on the ball, balance on my knees and do lightweight curls. I also stand on it and do lightweight arm work and squats, which is really advanced but is a perfect training method for surfing. Depending on my fitness and surfing level I might include lightweight leg extensions or rowing. I train about 27 hours a week.”

Two to three times a week Travis does a combined beach run and swim session between the piers of Durban. Each session lasts about 30 minutes and he covers about 3km on the run. “It’s really good for cardio fitness and keeps my legs strong.”

A typical session looks like this: “When I swim I run to one pier, swim around it back to shore and run to the next one and repeat. The swims are about 250m and I’ll probably do four or five depending on the ocean conditions.”

He enjoys running though it can be challenging in summer when trying to run on hot beach sand. “Most pro-surfers don’t run at all which means including running in my cross-training gives me the edge over them!”

LOOKING AHEAD
His short-term goal is to reach the top ten in the world and his long-term goal is to bring the world title to South Africa! “I’m completely addicted to surfing; my life revolves 100% around it.”

The support from his family has been amazing. “My parents had to support my travels for the first year on tour and it’s not cheap! My brothers are both amazing surfers and are always there for me; so is my wife.”

He realises he has one of the coolest jobs in the world. “I know how lucky I am and I want to prolong it for as long as possible.”

FAST FACTS
Favourite food: Sushi
Favourite place to surf: Maldives
Life motto: Always believe in yourself and you will succeed.
Role model: Roger Federer
First poster ever on your wall: Kelly Slater
Best advice: The more you practise the luckier you get!
What does no one know about you?
 
I’m a pretty good juggler, an Arsenal supporter and I’m related to the guy who invented the television!

You love sport but lately it feels as if you’re stuck in a rut! It seems as if you’ve run it all; for some it’s Comrades, for others many half marathons. You’ve even tackled the Argus or the 94.7 Cycle Challenge to break the monotony that running sometimes brings. Why not try a new challenge, something different and exciting yet achievable in terms of training? Why not take up the 70.3 Ironman Challenge in January in Buffalo City, a truly unique and fantastic event? Modern Athlete has put together a 16-week programme, which will take you from novice triathlete to a 70.3 finisher. This is the first of a three-part series of articles to help you achieve a new and unique goal. – BY DERICK MARCISZ

Triathlon is a truly personal challenge. You aim to complete three disciplines and you are your biggest competitor. A single sport usually means you compete against people of similar ability. In triathlon all competitors have very different strengths and weaknesses and that makes triathlon truly unique. Managing training and racing is also very different when doing three different sports!

The Ironman distance is still the ultimate sports achievement, however this requires a big commitment in terms of training time for the event. The 70.3 can give you all the glamour of a world-class triathlon, with a great sense of personal achievement when finishing, but with a lot less time needed for training. Both the race distances and training distances are manageable.

The Spec-Savers Ironman 70.3 SA is held on 23 January in Buffalo City (East London) and is therefore ideally placed on the calendar, allowing you to train in December (when most of us have time), but it will not interfere with any running or cycling plans you may have for 2011. In fact, it would be an ideal base for anyone going on to train for a marathon or even Comrades. The Ironman 70.3 SA consists of a 1.9km sea swim, a 90km (hilly) bike ride followed by a 21km run.

The 16-WEEK PROGRAMME
The programme will be split into the following:
  
4 Oct to 31 Oct – Four-week introduction and adapting to tri training.
1 Nov to 9 Jan – Ten-week structured programme.
 
10 Jan to 23 Jan – Two-week tapering programme to
race day.

BASIC PRINCIPLES
These are some basic principles you need to consider:
 
Consistency is the key – Follow the programme as closely as you can, however if you miss sessions, do not try and make them up, move on to the next workout. Try to do all three disciplines at least twice a week during the structured part of the programme.
 
Rest and recovery – Rest when you are tired and make sure you recover from each session with proper nutrition. Always approach each training session on the basis of ‘train today’ so that you can ‘train tomorrow’ and this will allow you to achieve consistency.
 
Train smart and specifically – Aim to achieve results using your time effectively. Each session should always have a specific purpose and should be relative to the event you are training for.

In this article we will provide you with the training programme for the first phase of training until the end of October. The first four weeks are a basic introduction to balancing your training for the three different sports and adapting to the different training. The first part of the programme starts the week of Monday 4 October, and most of you will read this article during early September. What you need to do before starting the programme is to be able to complete the following distances of the various sports during September, as these will be the starting distances
in the programme:
 
RUN: You should be able to run 12-14km at an easy pace feeling relatively comfortable.
 
BIKE: You should be able to ride 35-40km continuously,
again at an easy pace. You should know how to use the
gears properly and how to climb hills. Your bike should be serviced to ensure it is in working condition when you start the programme.
 
SWIM: You need to be able to swim at least 250m (ten laps in most indoor pools) without stopping and you must be able to cover 1km in the pool with rest in between sets. Start with 100m rest until recovered and continue until you can cover 1km.

During September do at least one sport once each week. Triathlon requires skill in three different sports, however one of the key principles to remember is, in training, work on improving your weakest sport, but never neglect your strengths.

THE TRAINING PLAN
We will start very simply with one to two sessions per week of each sport and build up to ideally two to three of each per week. This means around six to seven sessions a week – not very easy to maintain but achievable. Training for each sport will encompass the following:
Running: The longest run will be 20-21km at peak training.
Other runs will be shorter and around 10-12km. This will
include some tempo faster work later in the programme.
 
Biking: The longest bike ride will be 90-100km at peak training. Other shorter 30-50km rides will include some hill work as well as tempo riding.
 
Swimming: One open water swim per week is essential, doing 2km straight swim in a dam or in the sea. Other pool sessions will also be around 2km concentrating on developing technique.

Remember, once you have committed to the challenge enter
the race. You need to enter early, as entries are limited. Entering also serves as a commitment to start training and commitment is the key to success.

70.3 TRIATHLON CHALLENGE – INTRODUCTION TO TRI TRAINING

WEEK 1 – 4 October to 10 October
Monday 4 October Rest day Get your mind ready for the training ahead!
Tuesday 5 October Run 10km steady easy run
Wednesday 6 October Bike 1hr – 25km easy bike either on the road or spin indoors
Thursday 7 October Swim 1.5km – warm up 250m easy, 5 x 200m with
30sec rest, 250m easy
Friday 8 October Rest day 
Saturday 9 October am – run Long run – 14km at steady relaxed pace
  pm – swim Continuous swim – 1.5km in the pool or open water
Sunday 10 October Bike Long ride – 40/45km at steady easy pace
   
WEEK 2 – 11 October to 17 October
Monday 11 October Rest day 
Tuesday 12 October Run 10km steady run, running last 2km at brisk pace
Wednesday 13 October Bike 1hr – 25km easy bike either on the road or spin indoors
Thursday 14 October Swim 1.5km – warm up 250m easy, 10 x 100m with 30sec rest, 250m easy
Friday 15 October Rest day 
Saturday 16 October am – run Long run – 15km at steady relaxed pace
  pm – swim Continuous swim – 1.6km in the pool or open water
Sunday 17 October Bike Long ride – 45/50km at steady easy pace
   
WEEK 3 – 18 October to 24 October
Monday 18 October Rest day 
Tuesday 19 October Run 10km steady run, running last 2km at brisk pace
Wednesday 20 October Bike 1hr – 25km easy bike either on the road or spin indoors
Thursday 21 October Swim 1.6km – warm up 200m easy, 4 x 300m with 60sec rest, 200m easy
Friday 22 October Rest day 
Saturday 23 October am – run Long run – 16km at steady easy relaxed pace
  pm – swim Continuous swim – 1.7km in the pool or open water
Sunday 24 October Bike Long ride – 50km at steady easy pace. Work on cadence
   
WEEK 4 – 25 October to 31 October
Monday 25 October Rest day 
Tuesday 26 October Run 10km steady run, running last 2km at brisk pace
Wednesday 27 October Bike 1hr – 25km easy bike either on the road or spin indoors
Thursday 28 October Swim 1.6km – warm up 300m easy, 7 x 150m with 45sec rest, 250m easy
Friday 29 October Rest day 
Saturday 30 October am – run Long run – 17km at steady easy relaxed pace
  pm – swim Continuous swim – 1.8km in the pool or open water
Sunday 31 October Bike Long ride – 50/55km at steady easy pace. Work on cadence

BREAKTHRU MIDRAND STRIDERS

Address:      Swiss Club, Moerdyk Road, Vorna Valley, Midrand

When:           Tuesday at 17:30 (winter), 17:45 (summer)

Distance:      4km and 8km

This time trial is probably one of the most deceiving routes you will encounter. The first part of the route leads you to think that this is an easy time trial with all of the downhill running. But what goes down must come up and make no mistake, in the second half you will pay the price if you sprinted too fast down the hills in the first section!

It starts and finishes at the Swiss Club in Moerdyk Street, Vorna Valley. From the club you turn left into Moerdyk Street and immediately your breathing becomes heavier as you start working on an uphill! Reaching the top you turn right into Albertyn Street, a short flattish section followed by a steep and long downhill all the way to the bottom of the Valley.

After a short flat section into Chris Barnard Street at approximately the 2km mark, the trouble starts! 
Now you have to climb all the way back to the club. What makes the climbs even tougher is that they are quite long. One of the hills stretches for about 1km.

Just before you reach the club there is a short downhill 
section allowing you to get your breath back before turning 
once more and making your way back to the club – finishing 
on an uphill!

The 8km is simply two loops of the 4km. This is the ideal time trial to make you a strong uphill runner. If you don’t love hills, you are guaranteed to make friends with them after running this time trial a couple of times.

The bunch of runners from Breakthru Midrand Striders are all friendly and ready to lend a hand, so if you are new and don’t know the route, don’t stress. Someone will ‘gently’ lead you 
up the hills!

Difficulty Rating: 3 out of 5

AMINOSTIM COUNTRY CHALLENGE 15KM & 5KM FUN RUN, IRENE, 10 July 2010

The first Aminostim Country Challenge hosted by Irene Road Running Club was, as promised, a race with a difference! City slickers from running clubs in Gauteng and Gauteng North would have been forgiven if they thought they were running on a real farm! About 1 800 participants braved temperatures way below freezing and took up 
the challenge on a cold winter’s morning in Irene.

The start on the grounds of the Irene Agricultural Research Centre (ARC) was relatively fast with the first 3km run on flat to gentle declines. The route took runners through the beautiful Southdowns Estates for a 6km loop, whereafter they returned to the grounds of the ARC for some off-road running! This is where the fun started for many.

As the name of the race indicates, it was 
a true country challenge with about 6km of running on gravel road. This included a tough and demanding climb at about the 13km mark. There were lots of farm animals to be seen, and participants marvelled at an old pig crossing the road in his own time, as if the whole farm belonged to him!

The overall comments from participants were that they thoroughly enjoyed the route, especially the gravel part as this was something different to a normal road race. “This was a well-organised event and if you did not run it this year, I would advise you to diarise it for next year,” said Gerald Kroukamp from Phobians Athletic Club.

Irene is known for presenting races of high quality. This time was not different. The organisation was excellent, as were the well-manned and well-stocked water points. There was more than enough parking, and the traffic flow and control went smoothly.

This race promises to become one of the top 
15km winter road races in the country!
RESULTS
MEN   
1 Lucky Mohale Bonitas 46:32
2 Tsotang Maine Toyota 46:38
3 Wesley Ruto Nedbank 46:41
VETERANS   
1 Elias Mabane  Bidvest 52:32
MASTERS   
1 Johannes Seakamela  RAC 55:01
GRANDMASTERS   
1 Maxwell Teffo BCC 68:34
GREAT GRANDMASTERS   
1 Ken Nurden Agape 70:53
JUNIORS    
1 Kabelo Rabogale  ACRW 64:17
   
WOMEN   
1 Louisa Labello  GS 57:18
2 Charne Bosman  Mr Price 57:21
3 Catherine Skosana  Transnet 57:45
VETERANS   
1 Jane Madau Nedbank 66:05
MASTERS   
1 Hennelie v Zyl Eskom 79:43
GRANDMASTERS   
1 Rina Machadu Ndaba 95:35
GREAT GRANDMASTERS   
1 Deidre Larkin Randburg Harriers 1:54:48
JUNIORS   
1 Letitia Saayman New Balance 60:47