Category: Racing

Ideal weather conditions and an ideal venue, Hermannsburg School, with a large dam, miles of single track for mountain biking and perfect trails for running, contributed to the success of the 11th Hermannsburg Mudman off-road triathlon.

The full distance event consisted of either a 750m swim or 3.6km paddle, followed by 20km bike and 5km run sections. The half-distance event saw athletes participate in either a 375m swim or 1.8km paddle, then 10km bike and 2.5km run legs, while the Mudskipper for under-12s consisted of a 50m pool swim, 1-3km ride and 1km run. Athletes could enter individually or in teams of three.

Ryan Redman and Sarah Scott won the full swim event, while Murray Craib and Jean Hackland won in the full paddle section. In the half distance swim event, under-13 athlete, James Damant, won in style, while Craig Jarret claimed the paddle event.

The Mudman series is an event for all ages and levels of athletes, and the formative event is perfect for youngsters wishing to try multisport events. All athletes receive split times and can compare their performances to others’, and across the Mudman events. The school prize of R1 000 and aQuelle products for the most participants was shared by Hillcrest Primary and Wembley Primary.

We all want to get faster and stronger, so that our race or time trial times will come down. And the way to do that is by building speed work into our training programmes. To improve your pace, try these eight drills/workouts. Some of these speed strategies are easy drills, while others are full-blown workouts. All are simple – and all are effective.

1 Fast Feet
Jog to warm up for ten minutes, then pretend that you’re running over hot coals for 50 metres. To keep from searing your soles, you must lift each foot as fast as you can. This forces you onto your forefeet, the way sprinters run – which greatly reduces your time on the ground (i.e. you don’t go through your normal heel-to-toe transition). This drill is derived from studies that show you need to do two things to become faster: increase the force you apply to the ground, and decrease the time your feet are on the ground. Do four to six reps, walking to recover after each.

2 Two-Speed Tap
After 3km of relaxed running, run ten footfalls faster than your normal pace (count each time your right foot hits the ground), then do ten very slow steps followed by 20-20, 30-30, and so on up to 60-60, then reverse it back down to ten-ten – or just go straight through to 100-100. Depending on your fitness level, you can adjust the speed of the fast and slow portions, or both.

3 Fatigued Speed
A good way to increase your strength and speed is to do a workout that makes you run faster when you’re already somewhat fatigued, so run 12km at your normal pace until you have about 3km left. Then kick the pace up until you’re moving faster and breathing harder (think pleasantly uncomfortable) for one minute followed by one minute (more if you need it) of slow jogging. Alternate like this the rest of the way.

4 Hidden Speed Work
Hill training increases the concentration of aerobic enzymes in the quads, leading to heightened power and knee lift while accelerating each leg forward more quickly, which improves your speed. So, between a 3km warm-up and 3km cool-down, find a moderate incline of 50 to 75 metres and, working your arms vigorously, run forcefully (but not sprinting) up it six to eight times, then jog (or walk) slowly down.

5 Block Party
In your city, neighbourhood or office park, use blocks as your ‘track’. You can go around the block or do an out-and-back. Start at a slow pace for up to 20 steps, then gradually increase the pace for 20 to 50 steps, then run at race pace (but not flat-out) for one full block. Start with two or three speed segments and build up to six. Walk for one or two minutes between each faster section.

6 Pole to Pole
You can use regularly spaced lamp poles (or telephone poles) to create varying lengths of speed segments. On each segment, for example a three-pole section of about 100 metres, gradually pick up the pace until you’re running fast but not flat-out. For the last 20 steps, hold the pace, but focus on relaxing your body and allowing momentum to take over. Walk or jog for half the distance of your repeat, then spot your next landmark and take off again. Continue for a total of ten to 15 minutes, before running an easy five to ten minutes to cool down.

7 Slog Breakers
Many runners get into the habit of running the same pace every day for months on end. Here’s how to overcome this tendency: Run five to ten kays and after a few kays, take off at faster-than-5km pace for 20 to 30 seconds. Repeat every two minutes for the rest of your run. This workout improves speed and running efficiency, yet you end the session feeling no more tired than if you had done the whole run at a single, easy pace.

8 Going Downhill
This one’s short and sweet, and it’s called ’overspeed‘ training. After warming up, find a gently sloping 100-metre downhill, ideally on grass or gravel. Jog to the top, then run down it. Fast. Repeat four to six times, jogging back up between repeats, then cool down afterwards. This will do wonders for your leg turnover.

Stay Loose
When doing speed workouts or drills, focus on keeping your upper body relaxed. Be sure to stride smoothly and keep your hips, hands, arms, shoulders and jaw loose and relaxed. Many runners think that running faster means running ‘harder’ and unconsciously develop tension in their bodies, but relaxed is faster because you’re not fighting yourself.

The Ottosdal Nite Marathon is a race with a difference; it is the only marathon run at night in South Africa and it has a farm atmosphere of note. Over the last couple of years the race has grown in numbers due to excellent organisation as well as the attraction it holds for runners who are keen to try something different. Jaffer Khan, a runner from Lenasia Athletic Club, shares his experience with Modern Athlete.

Our first thought when we heard about the Ottosdal Marathon was, ‘Where is Ottosdal?’ For those who don’t know, it is about 250km from Johannesburg. As we drove from Lenasia, south of Johannesburg, to the little town of Ottosdal we could feel the temperature rise. By the time we reached our destination it was over 30˚C – and it was already 5pm! Considering that we were about to tackle a marathon, we realised it was going to be a mean feat.

The race started at 5:30pm on the most beautiful, hot summer’s evening in this little known ‘boere dorpie’. At the start of the race the excitement was palpable, as we all knew this would be a unique running experience. Most of us are so used to starting marathons at 6am in the morning and finishing in the heat of the day. This is the only marathon in South Africa that is run at night and the cut-off is 11:30pm, which is probably way past many people’s bedtime.

The farmlands provided good scenery away from the usual concrete jungle that many of us are so used to. I even joked with my running partners that the fresh air was making me light-headed because my lungs were not accustomed to it.

As darkness set in we had to rely on lanterns to guide us on the journey ahead. The lanterns were spaced a few metres apart all the way to the finish. As there were no streetlights, it was an experience to behold. While running, it felt like I was fighting it out with the elements. It was just me and my Lord, and I was praying to Him to help me through the difficult patches.

The darkness was so intense that we did not know whether we were running uphill or downhill. This made my mind play tricks on my body and I had to talk to myself to focus all the way. By 10pm I was tired and wondering what I was doing there. In the pitch dark of the night sky I saw millions upon millions of stars in a narrow band just above my head, shining as if to salute me. I would never experience that in Johannesburg. For the rest of the race I never doubted that I wanted to be anywhere else but right there in Ottosdal, running the night marathon. And as we reached the finish line I knew that, with God’s will, I will definitely return for next year’s Ottosdal Nite Marathon.

I have been running for more than 21 years and have completed over 50 marathons and ultras. In the weeks leading up to this race my friends and I had been training consistently. Every morning we dragged ourselves out of bed and onto the road at 5:30am. Why did we do it? Probably because we can, because it is there, because we like to push the limits and because we enjoy ourselves and have great fun in the process. At the end of the day when it is all over, we have the satisfaction of knowing: mission accomplished.

A running race is not just about finishing times, it is most importantly about the people and the camaraderie that make running great. Natalie Szot-Myburgh of Run/Walk for Life in Fish Hoek describes her experience of runners putting others ahead of themselves at the Bay to Bay Relay.

I had planned to run this race for my dad, who passed away on the 10th of January 2008. In 2008, I had intended to run this race, but had to pull out due to his unexpected passing. As the race this year fell on his day, I wanted to run for him.

Four of us decided to run as a 2×2 relay team. Although the first two runners were slower, I thought it would be nice to run with my friend, Corinne, and enjoy the run together. We decided to register on Saturday to avoid congestion on Sunday. When Ingrid, our team mate, returned after registering us, she expressed her concern that if we waited for both of the first runners to arrive in Hout Bay, we might not make the cut-off. At that stage I wasn’t perturbed as I knew Corinne and I could make up some time and finish the race.

When she handed me our relay numbers, I was taken aback. Our team numbers were nine and ten. I knew that my number had to be ten to represent the date of my Dad’s passing. The number nine was also significant, as the ninth had been the last day I saw my father alive. I explained to Ingrid why I was actually running this race. With sudden conviction, she stated that I had to run to my fullest and go get that medal. As she was the faster runner of the starters, we decided that she would run the first leg and pass the baton to me. She said that she would run as fast as she could for me and that if the other team did not get a medal, she would hand her medal to Corinne.

As the sun rose on a beautiful day, Corinne and I stood waiting for the A girls to arrive. We knew we had a while to wait and stood watching the excited exchanges as friends met their mates and the Bs ran off. Thinking I still had another five or so minutes to wait, I was shocked when I suddenly saw Ingrid running towards me shouting, “Go girl! I ran as fast as I could; it’s your day. Go get your medal!”

Off I ran, but then we turned and headed up some unexpected steep hills! As we walked a section, I suddenly became overcome with emotion, realising that Ingrid must have pushed herself to her limit to get to the changeover in the time she did. Suddenly my chest started tightening as my breathing, from emotion, became inconsistent. I forced myself to resume normal breathing and soon we were heading up Suikerbossie. I concentrated on my pace and as we got nearer the top, the weather started to get cooler.

As I reached the top there was an awesome mist and I could feel the soft cool droplets. I aimed to catch the runner ahead of me, pushing myself until I slowly caught the person and then targeting my next marker. At one point I marked an old man from Wellington with the number 70 on his back and wearing a floppy hat. I managed to catch him and as we ran and chatted, thoughts of my father filled my head.

As I entered Camps Bay, my legs began to fail. Along the beachfront I wouldn’t allow myself to walk as there were too many people watching. My legs were now complaining and I set my eye on the hill ahead. When I arrived at the hill, staring at me was the 29km indicator. I could not believe that my last kay would be uphill! I started to walk but thought to myself, ‘Ingrid pushed, now you push girl’. With the finish banner ahead, I ran onto the field and heard Harold Berman call my name. I must have had a big smile on my face. I had done it! We got the medal and I thought to myself, ‘Dad, I did it for you’.

Our little team of four was really proud. Each member had run their best, and the A girls got their PBs. My thanks go to Ingrid, my team mate, and Lillian and Corinne, who were team nine – you girls were fantastic.

The Pick n Pay Marathon has in the past been voted one of the best marathons in South Africa, and this year’s race once again proved why. The race attracted a record number of entries (about 5 400 entrants for the 42.2km and 21.1km) while the newly-added 4km and 8km events attracted a further 800 entrants. Cool weather made for good running conditions while excellent race organisation added to a successful and fun day for all. The marathon saw many novices running to qualify for Comrades 2010, including Naylor Kruger, who shares his race experience with Modern Athlete.

26TH ANNUAL PICK N PAY MARATHON & HALF MARATHON, 4/8KM AND MINI MARATHON, BEDFORDVIEW, GAUTENG, 14 FEBRUARY

As a young boy I always wanted to run the Big C, but never really had the drive or the motivation to pursue my big dream. My dad was hijacked and killed in 1998, and some of my best memories of him include doing 8km to 10km runs together. Like many novice runners, I decided 2010 was the year to run Comrades and in doing so, I would dedicate the run to my dad.

I started training with a bunch of really dedicated and experienced runners in the south of Johannesburg where I live. I ran the Dis-Chem Half Marathon, as well as the Johnson Crane Half Marathon, so I decided it was time to tackle the Pick n Pay Marathon. A week before the marathon my training group ran a 30km route in Suikerbosrand Nature Reserve. Well, all I can say is that it felt like running up Kilimanjaro. The last 10km made me doubt my abilities to run a marathon, but I pushed through.

The day before the race was terrible! I don’t know if it was nerves or a stomach bug, but I was as sick as a dog. The last thing I had to eat was on Saturday morning. On top of that I did not sleep well the night before; everything was really not going according to plan! On race day I decided to start the marathon and if I wasn’t feeling well, I would only run the 21.1km.

So there I was at the start; ready or not, it was time to go! I started easy, got into a rhythm and at the 15km mark, I knew I would go for the Full Monty. I must admit at the split of the 21.1km and 42.2km, I was tempted to carry on straight, but I bit the bullet and turned right, under the bridge, to try and run a distance I had never run before. Oh boy, it was ten times tougher than I expected. Luckily at the 20km mark a training buddy and experienced runner, Sean Scott, caught up with me. If it wasn’t for him I would not have come close to the time I finished in. He ran all the way with me, chatting away and advising where to slow down and where not to walk – as much as I wanted to.

The last 5km were hell. My feet, my knees, my muscles and places I never knew existed started to ache. I realised at that stage it was a mind game and I had to take it kilometre by kilometre. It felt like forever to reach the finish – I didn’t think I would ever be so glad to see the end of a journey. I crossed the line in 3:53. It was without doubt the toughest thing I had ever done to my body. And the scariest thing is that this is just the beginning of a long and hard journey towards Comrades in just a couple of months, where I have to run double this distance!

After the race I was looking forward to a well-deserved rest at home… but as luck would have it, the race was run on Valentine’s Day and I had to spoil my wife!

RESULTS
42.2KM OPEN MEN
1    Butiki Jantjies              Mr Price        2:25:23
2    Aaron Gabonewe        Nedbank        2:26:58
3    Michael Msini              Cabstrut        2:29:08
42.2KM OPEN WOMEN
1    Riana Van Niekerk        Mr Price                   2:59:23
2    Paula Quinsee                Randburg Harriers    3:04:33
3    Mankutoane Matlakeng  Mr Price                  3:11:51

21.1KM OPEN MEN
1    Michael Mazibuko        Temp                     1:06:19
2    Lucky Mohale               Gauteng Striders    1:06:50
3    Degene Asefe                ADT                     1:07:13
21.1KM OPEN WOMEN
1    Michelle Williams           RAC                      1:28:16
2    Maphetanu Matlakeng    Mr Price                1:30:53
3    Tessa Burrell                  Gauteng Striders    1:31:04

Running plays a large part in almost every sport practised at a competitive level. We explore running’s role in squash by speaking to SA national squash champion Rodney Durbach, who is ranked 24th in the world.

A good game of squash will have you running, diving and leaping for the ball. And if you’re not fit, it will leave you gasping! Squash is a whole body activity and demands a high level of aerobic fitness. It is one of the fastest games and generates an intensive workout in a short time. In a typical game, lasting roughly 40 minutes, you work to about 80% of your maximum heart rate.

Though squash players only move short distances on the court, the continuous nature of rallies means that aerobic fitness is essential. And what better method to gain this fitness than running, says Rodney Durbach, captain of the SA national team and the Western Province A Team (current holders of the Jarvis Cup).

“Running has been invaluable throughout my career as a squash player. It has helped to lay a base foundation. It took me two summers of gruelling 12-week training programmes, but that set me up for the last 15 years of training. Every season I just had to top up on my base foundation. I believe there is no other training that will give you the same base as running,” says Rodney.

STARTING OUT
Rodney (37) started playing squash at the age of 14 and quickly moved up through the ranks. In 1994 he went overseas and met his coach, John Milton, who has coached him throughout his career, with Rodney spending six months of the year in SA and six months in England.

Highlights of his career include being selected as a member of the South African team for the 1998 Commonwealth Games in Kuala Lumpur where, with Natalie Grainger, he won a bronze medal in the mixed doubles. He was also a member of the national team that finished as runners-up to host country, Egypt, in the inaugural All Africa Championships in 1996.

Not only has Rodney achieved internationally, he has also dominated the South African men’s squash scene for years. Currently he is head coach at the Fish Hoek Squash Club in Cape Town.

QUICK FEET
Rodney attributes his fitness mainly to a solid running base that was laid when he trained overseas. “We did lots of track work, starting with four 1.6km sprints building up to seven or eight repeats. Some weeks we would only run four 1.6km sprints and add four 800m sprints. After a couple of months we reduced the distance to ten 800m sprints, and over time, reduced it all the way down to 50m sprints.”

He currently also incorporates cycling and rowing into his fitness regime. He does two 90-minute endurance sessions a week, which consist of ten minutes skipping, 20 minutes running, 20 minutes cycling, 15 minutes running, 15 minutes cycling and ten minutes skipping. Most of his running is done on a treadmill but towards the end of February, he will go back to the track for some 400m sprints. “I will start with five 400m sprints over three weeks and build up to ten repeats before slowly reducing the distance to 50m.”

Squash players don’t have to run a hundred kilometres every week, but they do need to be fast, agile and explosive on court, something sprint running hugely contributes to.

RUNNING COACH
Rodney is a firm believer in using running on and off the court as part of his coaching programme. “I coach a group of guys between the ages of 20 and 28. One of our sessions is a fast 40-minute run. I start running as fast as I can for 20 minutes with them following me. They then have to run back in less than 20 minutes.”

He sees running as a true sport. “It doesn’t matter if you are short or tall; we all compete against ourselves. All my athletes have their own goals. I train with them once a week, whereafter they run 20 minutes twice a week by themselves.”

He also incorporates running exercises on the court in his coaching programme. “We sprint from one side of the court to the other, about nine metres in length. Usually we try to run 20 in under a minute. We also use ghosting in training, where you run randomly to different parts of the court,” says Rodney.

Whether you are a casual squash player or a professional, fitness is the key to success in squash, and running is one discipline that can help you on your way. “One can improve your game by 50 percent just by getting fitter,” says Rodney.

FAST FACTS

Favourite food:                           Chocolate
Favourite movie:                         Shawshank Redemption
Role model:                                My dad, Mike
Dream car:                                 Ferrari
Best holiday destination:              New York
Best accessory:                           My Blackberry

The first few months of the South African racing calendar are jam-packed with great half marathons, including the country’s biggest 21.1km race, the Old Mutual Two Oceans Half Marathon, which last year had some 13 000 entrants. So, with half marathon mania in town, Modern Athlete brings you three training programmes – whether you’re aiming to mix it up with the speed merchants or thinking of stepping up for your first half, there’s a programme here for you.

The half marathon is a fun and rewarding distance to race. Whether you are at the back of the pack or flying along with the fast runners, 21.1km is long enough to get you into serious distance running, but short enough to avoid the muscle damage associated with marathons and beyond. And here in South Africa, we’re blessed with an abundance of great half marathons, from the Dis-Chem, George Claassen and Vodacom 21s of Gauteng, to the Peninsula, Two Oceans and Safari 21s of the Cape, and the Maritzburg and Midlands Meander 21s of KwaZulu-Natal. So many great races to go for a good time in – or step up to the half marathon for the first time – surrounded by big fields of runners or walkers to help carry you to the finish.

Here we bring you three ten-week training programmes to choose from, broken down by their respective target times. For the fast runners, there is the sub-90 minutes programme, and for the middle of the pack runners we have a sub-2:00 hour programme. Last but not least is the sub-2:30 programme, aimed at runners attempting their fi rst half marathon. These programmes take for granted that you can comfortably run 10km already.

So why ten weeks? Well, a training programme covering ten weeks allows for a block of base training, then a block of strength training followed by a block of speed training. In the sub-90 and the sub-2:00 programmes, weeks one to three are base training, weeks four and fi ve are strength training and weeks six to nine are speed training. In the sub-2:30 programme, the base training, which contains some strength work, covers weeks one to fi ve, with some speed work in weeks six to eight and a longer cutback over weeks nine and ten.

HOW TO USE THE PROGRAMMES

1. Choose the half marathon that you are going to run and then work back ten weeks to get your training starting point. Choose your race carefully to get the most benefi t from your training programme. You need to be racing over the fl attest possible route.
   
2. Hopefully you are running for a club and will get help and advice from your Club Captain. See if
   your club can incorporate these programmes into its training schedules.
   
3. Try to ensure that you have training partners. Doing hill repeats and fartlek by yourself is quite soul destroying. Sharing the pain helps a lot.
   
4. Follow your chosen programme but don’t be a slave to it. If you are really tired or have had a late night, then skip the next morning’s run. It’s likely that in any training programme you will miss approximately 10% of the training sessions.
   
5. Be honest with yourself in quality sessions – you are only fooling yourself if you are not.
   
6. In the strength and speed blocks, the programme works deliberately on the hard/easy/hard  principle. A hard day is always followed by an easy day so that you can recover. Don’t make the mistake of running hard on the easy days. You need the recovery to realise the greatest benefit from the quality sessions that follow the next day.

HOW THE SESSIONS WORK

1. ROLLING HILLS: Depending on which programme you are using, choose a course which has between four and six hills of varying lengths. Between the hills, run easily but on each hill run as hard as you can. Ensure that the fi rst hill only comes after at least a kilometre into your run, so that you have time to warm up. At the end of the last hill, run back easily for recovery.
   
2. HILL REPEATS: Choose a hill of +/- 350 metres and ensure that it is not too steep. Run +/- 3km to the base of the hill to warm up. Run the hill hard and try to be constant in your pace. Your first and last repeat should be almost the same. Bear in mind that to do this, your effort output will be increasing with each repeat. You can pause at the top, but only for a few seconds. Your recovery is a slow jog back down the hill.
   
3. SPEED TRAINING:
   .: Fartlek 22 Minutes – Pick a flat easy part of your 10km training run. Run very hard for two minutes and then cut back about 20% for the next two minutes, then run hard again. In total you run for 22 minutes, which means that you will start with a hard two-minute split and end with a hard two-minute split. This will give you six hard splits and five recovery splits. The session is continuous so there is no stopping between splits. Ensure that the fartlek part of your training run is in the middle of your run so that you have adequate warm-up and cool-down kilometres.
   .: 1.5km Circuits – Measure out a fl at, circular 2.5km route and measure off 1.5km of this circuit. Run the 1.5km very hard and then jog 1km back to your start point. Do three circuits. Ensure you do +/- 2km warm-up before you start and about the same as a cool-down.
   .: Tempo Running – Some of the sessions call for a tempo run within a longer, easier pace run. Pick a fl at stretch of your longer run and run the section hard but not fl at-out. Your breathing should not be laboured and you should still be able to talk (a little) to your training partners. Try to find a nice tempo, i.e. a good rhythm, and hold a constant fast pace.

Barry Holland’s 21km Training Programmes

Click here to download.

Click here to download.

Click here to download.

ALBERTON AMATEUR ATHLETIC CLUB (AAAC)

Address: Alberton Club House at the Alberton Sports, Stadium, cnr Second Avenue and Braun Road,
Verwoerdpark
When: Tuesday at 6pm
Distance: 4km and 8km

Alberton’s time trial is run through quiet streets in the suburb of Verwoerdpark. It starts in front of the club house, which has facilities to change if you go straight from work. If it is your first time, it is best to run with someone as it is easy to get lost through the different twists and turns.

There are no major uphills or very tough sections, but it is a course that continuously makes you work hard. It consists of a mix of little bumps, fl at sections and downhills. As most runners prefer, the finish is fast and flat!

You can choose between a 4km and an 8km, with the latter comprised of two laps of the 4km. The run starts off relatively flat with the first bump around the 200m mark. After that the route is fairly flat and fast. The second part is easier than the first, so leave something for the last 2km where you can make up time. Expect a last minor bump at the 3.5km marker before finishing strong.

The 8km route can be mentally hard, simply because you run right to the finish line of the 4km, before you turn around for the second lap. Stay focused and you will soon get back into a rhythm as you turn the bend.

It is a great time trial to test your speed and fi tness. Share your experience with running buddies afterwards over a cold one at the club’s bar.

The club house is open every Tuesday night. You will be able to receive guidance and advice on your running while cross-country and track and fi eld coaches are available to help with training.

DIFFICULTY RATING: 2.5 OUT OF 5

The Varsity Kudus 15km race in northern Johannesburg is usually the first race of the New Year and for many, a wake-up call after lazy, festive days of over-indulgence and very little training. Sherina Desai, a runner from Lenasia Athletic Club, tells of her January awakening.

Varsity Kudus always sets off the alarm bells for me. The race is at a time of the year when I am unfit and lack confidence in my own running ability. However, each year the runner in me takes over and dictates that even if I walk, I will go to the race and complete the course.

This year was no different. The night before the race my preparations were in place: running vest, shorts, pins and Vaseline. Next morning: rise earlier, drive through. Voila! Parking was a breeze. However, something was missing. The start and entry points had been changed. A stressful jog from the Empire
Road end to the Yale Street entrance, with a few silent curses, started the day.

However, I was pleasantly surprised by how well-manned the entry tables were. There were no long queues (I have to admit this change seemed to have been well thought out). A bit calmer, I joined the masses of runners. There was excitement, joy and hugs all around – the running family was in bonding mode and each face held expectations of a new running year ahead.

The first kilometre was a steady decline which provided the perfect warm-up. This kilometre was within the boundaries of the campus, unlike previous years. After the fi rst 2km, we were faced with the constant inclines which are characteristic of the race. This was our wake-up call. Welcome to 2010!

Even though the route was tough, seeing familiar faces made up for the strain we all felt, and I realised how fortunate I am.

These runners from different clubs only known to me by their club colours, are my motivation and inspiration. They care about me, as I care about them. They encourage me through patches of difficulty without expectation.

The watering points were manned very well. The marshals did a splendid job, especially at intersections where motorists clearly displayed irritation.

The extra flab from the festive season began to weigh me down and the race took its toll in the last few kilometres. I must add that the last kilometre finished me! Once again I cursed the race organisers for wanting to kill me so early in the season.

The finish was well-organised, with very little room for congestion or confusion. On completing the race, all the aches and pains were forgotten. It’s a race I will do again and again; one that is well-organised and a course par excellence. Well done to the organisers!

Made up of seven sporting disciplines, the Totalsports Challenge is one of the most comprehensive multi-event challenges in the country. Entrants can compete individually or in teams of two, three or seven. Either way, it is a mentally and physically tough challenge. Jacques van Rensburg, who placed third individual overall and first in his age category, shares his experience with Modern Athlete.

The Totalsports Challenge takes place annually in January and is made up of the following seven disciplines (in order): 12km surfski, 1.5km sea swim, 50km road bike (from Gordon’s Bay to Kleinmond), 13km road run, 13km K1 canoe, 25km mountain bike and finally, a 9km beach run. Athletes who are not yet ready for the full challenge can take part in the less daunting, but still challenging Totalsports Terra Firma Challenge. This race starts off with a 50km road bike (from Gordon’s Bay to Kleinmond), followed by a 13km road run, a 25km mountain bike and a 9km beach run.

I have taken part in the Totalsports Challenge four times, but always as part of a team. In 2009 my partner and I won the two-member men’s team category. Being 2010, and with all the hype around it, I thought why not make this the year to do the race on my own?

2010 CHALLENGE
It feels like I have been running forever. I started off as a junior and later won the SA Cross-Country Champs as well as the Cape Odyssey with my brother, Mauritz van Rensburg. I guess this year I just felt ready for my introduction into multisport racing.

When you train for a seven-discipline event, come race day you just never feel comfortable that you have done enough. This year there were more than 750 competitors, of which 50 were individual athletes. One name stood clear above the rest, Dan ‘The Man’ Hugo, who has won the race several
times before.

Every year the event organisers put together a great race that can be enjoyed by both serious and social athletes. Safety is always a number one priority, so much so that this year the first two disciplines (12km surfski and 1.5km sea swim) had to be cancelled due to the south-easter.

TOUGH PARTS
For me the toughest part of the race was the mountain bike discipline, as well as the gruelling last 2km of the beach run, which was on very soft sand. Towards the end of the run my legs were so fi nished that I was afraid if the waves came up just a little too high, I might have been washed into the sea!

I finished in 5:33:58, resulting in a third place position in the individual men’s category and a first place position in the master’s (40 and over) category. I love taking on events that challenge me! I love looking around while competing and admiring the beauty of nature all around me. It’s not just about winning. It’s also about how you get to the finish line and the lasting memories you can enjoy while relaxing in your big
chair in the sun after the race!

My next challenge? Ironman Port Elizabeth in April! See you there.

Special thanks to my sponsors and family for their love and support: Elana, Christopher, Ene and my father, whom we like to call  ‘Bielie van die Bos!’