Category: Racing

Watching Busisiwe Matiwane finishing amongst the top ten women most weekends in races in the Cape, you’d never guess that she is just as accomplished in another sport. In fact, she holds a black belt in karate. So don’t make any sudden movements! – BY SEAN FALCONER

When Busisiwe Matiwane took up karate in 1993, aged 18, her goal was to learn to defend herself, because it was not always safe for a young girl in Khayalitsha. “There was a lot of violence in the township and I had had some problems,” she explains, “But after I started my training and people heard about it, they never gave me any more problems.”

She joined a Goju-kai karate school because it was the closest to where she lived and she knew some of the people in the group. By 1999, she had attained her first kyu brown belt (ninth level, one below black belt), and also enjoyed success in karate tournaments, twice being selected for the Western Province team, and winning a silver medal at the 1997 provincial championships in the kumite (sparring) category.

From 1999 to 2003 work commitments in Fish Hoek saw karate take a back seat, but that changed in 2004 when she got a job in Claremont, much closer to her Phillipi home, and could once again attend training. However, a new sporting bug soon bit…

BORN TO RUN
“I returned to karate to do the grading for my black belt and started doing morning jogs to build my fitness. By the time I was prepping for my grading, I felt much more fit than in previous years.
I found that I was much more flexible and had a lot more endurance thanks to running, so I decided to concentrate on running,” says Busi.

It’s quite interesting to hear how Busi got into competitive running. “Even though I was strong
and fit, I wanted to lose 10kg. So one day I decided to pack my work clothes in a backpack and
run to work. I took money for a taxi just in case I got tired, but I did the full 18km. I got to work, took a shower and felt strong and active, and I was singing like anything. So the next day I ran
to work again.”

Seeing how well she was running, Busi’s employer suggested she join the nearby running club, Celtic Harriers. Busi was initially reluctant, thinking – like most beginners – that she would be left behind and come stone last, but she took the plunge and soon found that she was actually quite competitive. She also rather enjoyed the races. “In running you get a medal even if you are position 1 023, not like karate, so I knew I could get medals and collect them while also losing weight!”
Just six months after joining Celtics, Busi finished her first marathon in 4:30. She was then invited to join the Sports Science Institute’s Superstars Programme and train for the 2005 Two Oceans ultra. She finished in 5:50, but had found out just before the race that she was three months pregnant, so a lay-off from all sport followed. In 2006, after the birth of her daughter, Musa, she was back on the road again, going on to run the 2006 and 2007 Comrades Marathons, finishing both in 9:34.

NOT FORGOTTEN
Busi has become a regular top ten finisher in Cape races and has represented Western Province at the SA Marathon, Half Marathon, 10km and Cross-Country Champs. In 2006 she was awarded the prize for most improved female runner in the province, and in 2008 and 2009 she was the female cross-country runner of the year. So does that mean her karate days are over?

“Karate will always be part of my life, and I have several black belt kyus still to work through, but my focus now is on running. I do the karate when I need a break from running,” says Busi. “I think karate gives you discipline and you feel more confident
about yourself. That has helped me in my running as much as my running has helped
me in my karate.”

KARATE 101
Karate (literally ‘empty hand’) developed in Japan and was made world famous by the martial arts movies of the 60s and 70s. It is a striking art using mostly punching, kicking, knee and elbow strikes, and open-handed techniques such as knife-hands (the famous karate chop). Today karate is practiced for self-perfection, for self-defence and as a sport, with
23 million karate practitioners worldwide.

June and July are traditionally months where most of us take time out from our hectic training and recharge our batteries. But becoming a total couch potato in these months will set you far back when you try to lace up those takkies in spring. This month we’ve put together a few inspirational ideas to get you going, in spite of the cold weather outside! – BY MICHELLE PIETERS

WINTER TRAINING TIP: GET TO THE GYM!
Use the colder months to get moving in the gym. Not only will it help you tighten the flabby bits, but you will strengthen your body to such an extent that a 5km or 10km PB might just be around the corner!

And remember, the correct weight training will not only help you run longer and stronger, it will also strengthen your entire body (which cannot be achieved through walking/running only). It can also help you avoid injury, so try to make two sessions a week part of your year round training programme.

INJURY PREVENTION
We constantly need to remind ourselves of the following basic injury prevention strategies:
 Stretch! Inflexibility leads to injuries. If you don’t know how to stretch, log onto the Modern Athlete website (www.modernathlete.co.za), and check our previous issues (9 and 10) for great articles on stretching.
 Immediately treat small injuries. Try the traditional RICE (rest, ice, compression, elevation) principle.
  Most importantly, use the winter months to seek professional treatment for any persisting injuries so you can start the new season without any niggles.

TIPS TO KEEP YOU MOVING IN WINTER
 Think about that long and luxurious warm bath or shower you will be taking after your training session!
  Always remind yourself why you are running. Keep your goals in mind, no matter how small or big.
 Buy some funky, cute winter running gear to motivate yourself, or reward yourself for training through one of the coldest months of the year by booking a massage!

August is Women’s Month and we get to celebrate so many things that are unique and special to womanhood. On top of that we get to have a whole month where we rule! So why not commit now to entering a great Women’s Month race next month? The distances are short and appeal to all fitness levels. Here are a few to choose from:
 Ladies’ Spar 10km Challenge: 1 August, KZN (Info: 031 312 9374).
  Women’s Day 10 & 5km: 8 August, East London (Info: 082 448 0727)
 Totalsports Women’s Day Ladies Race: 9 August, Stellenbosch (Info: 021 511 7130).
  Women’s Day Challenge 10 & 5km: 9 August, Belville (Info: 083 465 8335/083 300 0299).

 // They’re very tenacious. They’re dedicated. Once a woman decides she’s going to do something, she’ll probably stick to it. The only problem with women is if there’s anything wrong with them, they won’t tell you. They’ll get out there and run on one leg. They don’t moan and groan like a lot of men do.  – Arthur Lydiard, New Zealand Coach

Great Gear for Girls
 THIS MONTH’S PICK: CAPE STORM PUFFADDER

 

 

To help keep the warmth in while doing what you love best, try Cape Storm’s Puffadder. Made from Entropy Thermodynamic fabric, it is perfectly suited for any outdoor activity where body moisture needs to be managed and moderate levels of insulation are required. The fabric is quick drying and has odour-resistant properties.

It’s a comfortable and easy wear fit. And yes! It is so funky you can also wear it to work, play or even to bed!

PRICE: R295. Available at Cape Storm stores.

THIS MONTH WE TRIED: Meditation

Meditation is an ideal way to destress, recharge and get your head space right for your next running or other sporting goal!

There are several health and holistic centres offering guided meditation classes countrywide. We tried a guided meditation session at the Bikram Yoga studio in Johannesburg. And what an experience! The session lasts about 90 minutes and is offered late on a Sunday afternoon, which makes it a perfect way to end a hectic week and start another with inner peace, stillness and renewed energy.

Different meditation techniques are demonstrated. One of the greatest benefits of meditation is that it allows you to be aware of your thoughts and emotions and to be present in the moment at all times.

An added benefit of the session is that the correct breathing technique is demonstrated. The practitioner shows you how to breathe properly and improve your lung capacity by taking you through some power breathing exercises. If your life has been a bit hectic up until now and you feel the need for a few hours of ‘time out’, a meditation session is just what you need.

WALT DISNEY WORLD HALF MARATHON, SATURDAY, 9 JANUARY 2010, FLORIDA

The Walt Disney World Half Marathon offers runners the chance to run on a truly magical course through Disney’s Magic Kingdom, Epcot Center, MGM Studios and much more. The half marathon follows an out and back course through the park that starts and finishes at Epcot. The next day, half marathon participants are invited to join the full marathon participants for the awards ceremony at the park’s Downtown Disney Pleasure Island. Karien van der Merwe, a runner from Kimberley Pirates, shares her experience.

The Walt Disney Half was a dream-come-true for me. I’ve been dreaming and drooling about running races overseas for as long as I can remember! In late 2009 I decided I was tired of only dreaming and wishing. Each one of us has only one life and it must be lived!

I closed my eyes, withdrew some hard-earned savings and took the plunge! Since my lightbulb moment didn’t coincide with similar revelations amongst any of my running friends, I started researching races and locations safe enough for a woman to tackle alone. Disney was perfect – a safe family environment, efficient (and free!) Disney transport, and a speaker series to die for: Bart Yasso, John Bingam, Hal Higdon, Jenny Hadfield, Jeff Galloway…

The trip (my first overseas trip) was fantastic. The expo was a runner’s paradise. And so cheap! The speaker series was a definite highlight and the goody bag couldn’t be better. Absolutely everything was characterised by pure American over-the-top-ness!

The race itself was freezing – while we stood in the starting pens it actually started to snow! The route went through two of Disney’s theme parks: the Magic Kingdom (including Cinderella’s Castle) and Epcot. And all along the route were cold, but extremely enthusiastic Mickey Mouses, Cinderellas, Donald Ducks and masses of families and friends. I finished, frozen, but beaming, in 2:03:11. Along with 17 500 fellow runners, I was treated to a formidable post-race spread and of course, a medal as big as a gong!

Definitely an adventure I would recommend to every fellow runner!

A record field of over 11 000 runners and walkers, including Safari novices Kathy Manson and Bev du Rant of the New Balance Multisport Club, enjoyed ideal running conditions and a great atmosphere at the 23rd running of the Safari Half Marathon and its shorter events on Worker’s Day.

Safari Half Marathon, 10km Walk & 5km Fun Run, Wellington, Boland, 1 May 2010

It’s 6pm on a Friday evening and two over-40 ladies with 14 months of running experience and a few half marathons under their belts were on their way to their first Safari Half Marathon. We had booked into a guesthouse for the evening – in order to sleep later on race morning – and headed to Paarl for pre-race pasta carbo-loading. Well, the pasta soon turned into rugby (the Stormers thumped the Crusaders!), pepper burgers for two… and some wine.

Back at the guesthouse two glasses of sherry awaited us. Despite having a mosquito keep us awake until about 4:30, we left at 6:30 for the school grounds. At 7:15 we were on the run, but after planning to run together, we lost one another in the crowd. One of us was feeling strong and running well, but for the other, the legs were not all that strong, thanks no doubt to the night before, but walk/running did the trick. So, the focus became trying to keep up with the sub-2:00 flag, then the sub-2:30 flag, and eventually to just finish the race. One of us did our best time and the other her worst, though we’ll never name the names…

It was a beautiful day and the surroundings were breathtaking. The route was easy up and down, with regular water points. All in all, a great vibe and one of the more pleasant 21.1km runs.

Running plays a large part in almost every sport practiced at a competitive level. We explore running’s role in soccer by chatting to South African soccer superstar, Bafana Bafana player Matthew Booth. – BY MICHELLE PIETERS

The 2010 FIFA World Cup™ is only days away and soccer fever is reaching an all time high across the world. The greatest show on Earth will take place on 11 June on African soil and soon soccer lovers will see their favourites trying to outplay each other to achieve the highest glory in football.

Soccer is not just about good ball handling skills and technique; body conditioning is one of the most important aspects distinguishing a good soccer player from an excellent one. Take into consideration that an average professional soccer player runs about 6-9km per match and you will understand that soccer players need to be super fit! Midfielders tend to cover a lot of ground during a match. Though strikers cover less ground, they work hard as their running on the field consists of short bursts of sprints.

LEAN AND MEAN
If you want to be a professional soccer player there is no lazing around. Professional soccer players train every day. “If you miss a training session you will feel it the next day. That is why our pre-season training after our month-long holiday is so intense. While the players have recharged their batteries, they have in fact lost virtually 50-70% of their playing stamina,” says South African soccer defender, Matthew Booth.

The tall soccer star plays for Mamelodi Sundowns after signing from Krylia Sovetov Samara, where he was captain of the team. Matthew, who made his debut for South Africa in 1999, will be part of the Bafana Bafana team ready to tackle the best in the world in a couple of days! 

Soccer is in his genes. Paul, Matthew’s father, was a keen amateur footballer, and Matthew soon followed in his dad’s footsteps. He is drawn to football for a number of reasons. “The fact that soccer is a team sport and is played by players who come up against teams of varying skill, always creates a number of various outcomes. Also, the game combines a number of skills such as movement, coordination, tactical awareness and courage”.

TRAINING
Soccer training pre-season consists of training sessions twice a day.
The morning gym session includes:
• A general gym circuit workout that targets the whole body.
• A treadmill run of 10-12min (at a pulse rate of 150-170 with the treadmill set at varying gradients).
• A core session is done on six to eight stations in the aerobics hall.
• Each player repeats the entire circuit two or three times.
The afternoon session involves:
• Ball work, stamina and a bit of tactical work. This session can last from one to two hours.
• Afterwards, where possible, stretching is done in a pool. This session helps to lessen the effect of the inevitable lactic acid build up.

“I mostly do a bit of road running when I’m on holiday, just to keep me ticking over. In a month I will probably hit the road twice a week for a 3-4 km run. Most of our stamina running is done when we return to our clubs for pre-season training. The fitness gained from running helps to play a 90min plus game of football, where stamina is definitely needed!

He finds running on a treadmill very boring! “But out on the open road while on holiday in the Cape Peninsula is one of the best things one can do! You always feel good about yourself after a run.” Matthew has not done any running races, apart from when he was at school (400m/800m), but adds that he would love to test his endurance by competing in the Two Oceans or even Comrades. “I take my hat off to the athletes who regularly compete in these races.”

SPORTING GLORY
Matthew attributes his success to one thing: perseverance! He is very excited about the upcoming World Cup and has high hopes for South Africa. “I think we can progress to the knockout round, but once there, it really depends on who we meet. I am looking forward to proving all the doubting Thomas’s wrong… on and off the field.”

Matthew does not like losing. “Even from a young age I think this has always been a big factor in what drives me. I also live a pretty healthy lifestyle with few bad habits.” This has undoubtedly helped him become the sportsman he is today.

And when he is not on the soccer field, he enjoys playing golf and tennis, and of course watching virtually any kind of sport! “Watching the Comrades on TV was always a tradition in our family as well as going down to the main road in Fish Hoek (where I grew up) to watch the Two Oceans.”

Sport is and always will be a vital part of Matthew’s life. “I’m not sure what I would have been or how I would have turned out without it. It has provided me with my livelihood, so I owe it a lot.”

In future he would love to be involved in youth development in football and to continue working on his Booth Education and Sports Trust. But for now he is just concentrating on one thing: the long awaited Soccer World Cup! “I am 33 years old, so to play in my first World Cup at this stage of my career would be fantastic and I would be able to die with a smile on my face.”

FAST FACTS
Favourite food:     Pap, wors and chakalaka
Favourite holiday destination:   Maldives
Favourite footballer:    Lucas Radebe
Team you support:     Fish Hoek AFC
If I weren’t a soccer star I would have been:  A teacher
What does no one know about you?   I can’t keep a secret!
Wise words:
Champions aren’t made in the gyms. Champions are made of something deep inside them. A desire, a dream, a vision. – Muhammad Ali

 

Many runners have been affected by breast cancer and have continued to persevere in their fight against this disease by taking on running challenges that display their courageous spirit. This year the upbeat PinkDrive campaign for breast cancer awareness is an official charity at Comrades 2010. Heather Larder, a breast cancer survivor who will be running for the PinkDrive in Comrades 2010, shares her story with Modern Athlete.

WHY ME?
At the end of August 2001, on my way home after running the club’s time trial, I was involved in a hijacking. The bullet caught me under my right arm. Fortunately it went around the rib cage to my back without doing any major damage. After two nights in hospital, surgery and one session with a trauma counsellor, I was back at home wondering what life had thrown at me.

Five weeks later I felt a lump under my right arm. I was prescribed a course of antibiotics, since at the time it was thought to be an infection in the lymph glands after the trauma of the bullet. Four weeks later the lump was still there and I was sent for a mammogram. The mammogram revealed nothing abnormal but the ultrasound showed several grey shadows under the arm. The biopsy revealed that it was definitely cancer in the lymph glands.

In October 2001 I had a segmental mastectomy. Fortunately it is one of the easier cancers to treat and I responded well to chemotherapy and radiation.

RUNNING KEPT ME GOING
Throughout my treatments I continued to run and go to the gym. This cancer was not meant to be in my body and I wanted to do whatever it took to banish it. The year 2003 saw me on a mission. I ran a sub-four hour marathon for the first time followed by a PB at Comrades that year. I had proved that cancer can be beaten!

Running played a huge part in my acceptance and coping with cancer; every run was a fight against the cancer. Running has become part of my soul. I run because I can and every run is an achievement, however long or short, good or bad.

Breast cancer knows no bounds; every woman is at risk, even the fit and healthy as I found out. I am supporting the PinkDrive at this year’s Comrades because awareness and early detection are the keys to successfully fighting breast cancer.

COMRADES CHALLENGE
The PinkDrive, with Reebok as its main sporting sponsor, has challenged many of this year’s Comrades runners to champion their cause to action by fundraising and donating to the amazing work that this charity is involved in. In return, the PinkDrive will provide each runner with a hamper containing various pink items that runners can wear during the race, essentially making them ambassadors for the PinkDrive and breast cancer awareness. Cause Marketing Fundraisers (CMF), a non-profit organisation driving education, fundraising and awareness about breast cancer, has spent the last two years raising just over R8 million from corporate South Africa to build their first two mobile breast cancer units. These units go out into underprivileged communities and clinics performing free mammograms and educating women about the importance of early detection of tumours.

SEND US YOUR STORY AND WIN!
The PinkDrive and Modern Athlete are calling for your inspirational stories of survivorship, or about how breast cancer has touched your life through the shared experience of a loved one. All stories received will be uploaded on the PinkDrive and Modern Athlete websites.

The top five stories will receive a limited edition Jenna Clifford Breast Cancer Awareness ‘shoe with a soul’ charm (see image below in Great Gear for Girls) specially designed in celebration of the Comrades Marathon and valued at R140.

Log onto the Modern Athlete website at www.modernathlete.co.za and submit your story with your photograph. Competition closes on 31 July.
 
PINKDRIVE NEEDS YOUR FUNDRAISING IDEAS!
CMF are also looking for exciting fundraising ideas to keep their two pink trucks on the road. Please send your ideas to [email protected] with your name, e-mail address and contact number.

The reader with the best idea will stand a chance to win an amazing two night stay for two at the spectacular Springbok Lodge – a privately-owned game lodge located within the Big Five, Nambiti Private Game Reserve, situated 25km from Ladysmith. The value of the prize is R6 000 and includes: accommodation, brunch, high tea and dinner, hot beverages and snacks and two game drives daily. Competition closes on 31 July and winners will be notified telephonically.

Great Gear for Girls
THIS MONTH’S PICK: SHOE WITH A SOUL CHARM

If you love running, you will adore this! Well-known jewellery designer Jenna Clifford has designed a limited edition ‘shoe with a soul’ charm in celebration of the Comrades Marathon.

You can wear it as a charm on your bracelet, on a key holder or on a chain around your neck. Not only will you look cool, you will have a lasting memory from Comrades 2010. The shoe charm costs R140. It will be available at the Comrades Expo or you can order it from Cecile at [email protected].

The Two Oceans has grown into one of South Africa’s biggest annual running events, with a 56km ultra-marathon, half marathon, two new trail runs, a host of fun runs and a great expo all taking place over Easter Weekend. Here are just some of the great stories from our readers coming out of this year’s races. – COMPILED BY SEAN FALCONER

Old Mutual Two Oceans Marathon & Half Marathon, Cape Town, Western Province, 3 April

Shaheed Russon – Top Form AC

He finished the race wearing strap-on foamalite Bolt Arms and looking strong, but it had looked unlikely that he would even be able to start the race.

Age: 44, Time: 1:48:25, Two Oceans record:
12 ultras, two half marathons

The fans were handing out the Bolt Arms at the one kay to go mark, and I was given a pair because they said I was running like Usain Bolt, so I tried to look the part for the last kilometre… but I wasn’t actually supposed to run this race, because I had had two major mishaps that week. I wrote off my car on the Wednesday, then had a bicycle accident on the Thursday, and I had a dislocated finger and a bruised chest, but eventually I just told myself it wasn’t going to get me down. I had a couple of mates phone me to wake me up on race day, just in case, but it all went fine.

This was actually just a training run, because I had another priority on the 25th of April – the Ironman Triathlon. I started doing the Oceans half instead of the ultra because I needed to give my body a rest – which is also why I started with triathlons. I also knew there wouldn’t be enough time to recover from the ultra to do the Ironman three weeks later. Not that I would be able to rest after Oceans, anyway…
I needed to go get a new bicycle and a new car!

Michelle Stewart  – Edgemead Runners

The South African women’s 100-mile record-holder continued her comeback after several years off the road, but admits she was perhaps
a bit undertrained for this run.

Age: 48, Time: 1:57:16, Two Oceans record: 11 ultras, one half marathon

I’m trying to make a comeback to running because I’m doing a Kilimanjaro climb in August. We’re a group of ten girls hoping to summit at full moon on the 24th of August, so we’re all starting to train now – some girls on bikes, some girls on the road, some walking really hard in the mountains. What I know is running, so this is what I’m using get fit. Hopefully
I’ll get back into it again, because this is what I love doing. Southern Cross Drive is my hill training for Kilimanjaro – but hopefully Kilimanjaro is not as hard!

I must admit I only decided to do this race quite close to race day, so it was a
very quick increase of mileage and I probably deserved to be tired at the end.
Still the race wasn’t actually as bad as I thought it would be. Obviously my legs are getting stronger from the walking. But the mind is a funny thing in running… Even though I enjoyed my run, it brought back those really tough memories of when you reach 140km of 160km, or when you get to 37km of a 42km. I felt like that the whole way!

Paul Leader – Celtic Harriers

After finishing his 31st Two Oceans ultra, he shared a few thoughts about what brings him back for more – especially looking ahead to next year’s race.

Age: 54, Time: 5:11:59, Two Oceans record:
31 ultras

This year I ran 5:11, another bronze medal, but the training was not quite what I wanted and that ‘little’ Constantia Nek put some brakes on me! Otherwise I was fine. Next year is going to be a special 32nd for me, because the Oceans is on my birthday, the 23rd of April, so I’m going to put in a special effort to get another Chet Sainsbury medal to go with the one I got last year.

It’s Cape Town, the mountain, camaraderie, running friends… that’s what keeps me coming back year after year. I started running Oceans in 1979, when we used to end at Celtic Harriers at Brookside, but it’s gotten bigger and bigger over the years and that’s why UCT is the perfect venue for it now. There are so many other things going on nowadays, like cycling and triathlon, so 8 000-plus people in the ultra and over 10 000 in the half is great.

Sure the old days and a smaller event were great, but you’ve got to move with the times, and that’s why I think adding the half marathon was such a great idea. It certainly brings a spirit to Cape Town and to this entire week of Oceans.

Lionel Klassen – Plexus Durbanville AC

There were no problems with his 13th Oceans ultra, but Lionel still says it will be his last one – because he reckons it’s time to step down to the half marathon.

Age: 59, Time: 5:17:20, Two Oceans record: 13 ultras

I put in a lot of training for this one and thought I could maybe do a sub-5:00, but when I got to the marathon mark in 3:44, I realised I wasn’t quick enough over the hills. So I took it easy for the last 14km. I still ran a 5:17, which is faster than I did ten years ago. It was a good run on a beautiful day, and the weather was perfect. Over Chappies there was even a nice sea breeze to cool us down, but it got a little bit warm towards the end, although I guess it was more my legs that were tired than the weather.

The beauty of this race brings me back each year, but I’ll be 60 next year and I think I will start doing the half marathon instead. I wanted to do this year’s race as my last big one in my 50s, but when I turn 60 I think I must start acting my age! Even if I didn’t run I’d still come here, because Two Oceans is just such a special race. The beauty, the surroundings, the people, the organisation, it is just a fantastic event. You can’t live in Cape Town and not be part of Two Oceans.

 

The Old Mutual Om Die Dam 50km & Half Marathon in Hartbeespoort is a race with a reputation, not only for its magnificent views, but also for its legendary climbs. Ask any regular runner about Saartjiesnek and you are bound to get an earful. This year saw more than 6 000 athletes tackle this ultra, which celebrated its 20th anniversary and included a new 10km event. Vlam Pieterse, a member of Hartbeespoort Marathon Club, led a six-hour pacing bus to a qualifying time for Comrades.

The alarm rang at 4am. Was it really time to get up? My back was still sore from climbing up and down a ladder helping with decorations at the finish area of the race. I was wondering if I would make it.

At the start my bus passengers were gathered and I gave the final instructions about our race strategy. I felt a lump in my throat as Jan de Wet prayed in nearly all 11 official languages. We were on our way. At the first watering point I shouted to the bus, “Make sure you take enough fluids as it is going to be a hot day!”

Commando Nek came early in the race and was the first of several climbs. “Walk firm and brisk. There is no time to waste,” I reminded them. With a few short runs in between our walking breaks, we were at the top. “Slow down. Remember speed kills,” I shouted. We made our way along the route as it reached to the long bridge crossing the dam and on to Pecanwood.

The route followed a steep climb from Pecanwood up to the chicken farms and our bus began to grow in size towards Pelindaba. “Ons is op die paal,” I shouted, referring to the method of walking two to three telephone poles and running the next five. I tried to set short goals to help the runners forget about the bigger picture.

With the infamous Saartjiesnek approaching, many runners grew quiet. “One last big hill and we can almost taste victory,” I encouraged. As we ran down the other side, we started making up for lost time. We passed Meerhof School where piles of milk tarts lay in wait to lift our spirits. Most runners were tired as we crossed the dam for the last time. “A little bit of suffering now and a lot of glory waits,” I assured them.

When we reached Malan Street we had to run almost 10min/km to finish under six hours. “Who still needs to qualify for Comrades?” I asked. About eight hands shot up. “Stay with the bus and you will make it!” As we turned the last corner the announcer started counting down: 20, 19, 18… We all started sprinting and crossed the finish line with seconds to spare.

Thanks to everyone for all the support. See you in the next bus!

WESTVILLE ATHLETIC CLUB, KZN

Address: 123 Maryvale Road,
  Westville, KZN
When:   Tuesday at 17:45
Distance:  4km and 8km

The Westville time trial is best described as tough… with a sting in the tail! It starts on a track at the clubhouse in Maryvale Road. After a lap around the track runners start a gentle climb of about 900m. Another climb awaits as runners make their way right into Chislehurst Road which takes them to the 1km mark.

From here it’s time to get your breath back as the route descends into Edgbaston Drive. Now is the time to pick up some speed for the next kilometre. At the 2km mark runners make a u-turn and start working their way back. A gentle climb of about 100m is followed by a left turn into St George’s Drive for about 50m. After a fast downhill, a right turn into Kingsmead Drive takes you to the 3km mark.

The real hard work starts after you have turned right into Centurion Road. Now is the time to concentrate and focus because the way back to the club is hilly! As you turn right into Mkhula Road a hill of about 800m awaits you. The last 30m of this hill is ‘make or break’ as it is very steep. Club members describe it as a ‘monster’ and this is usually where the wheels fall off for anyone who doesn’t know the time trial. The last 50m to the club is flat. Runners who choose to do the 8km simply turn around and repeat the first lap.

Most members stay for a braai after the time trial and a cash bar is available.

Difficulty Rating: 4 out of 5