Runners World

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Featurescontents

ON THE COVER

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P20Runner – Laura MesaPhotographer – Guido Vitti

HALF-MARATHON SPECIAL

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When RunningBecomes Deadly p67

JOHn MCinROYUnogwaja Challenge founder p98

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Make You Faster?

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Two oCEANSRace-Day Special6 Experts Share Their Secrets p48

39 Human Race Giving it Horns Steve Newman bares all to raise awareness around rhino poaching. By Mike Finch

48 Two Oceans Stalwarts & Speedsters With 99 finisher’s medals between them, these runners know what it takes to conquer the Old Mutual Two Oceans Marathon. Here’s what you can learn from them. By Allister Arendse

67 Stacked Do you flip for flapjacks? Here’s your complete guide to the perfect fuel. By Ted Spiker

75 Lost Soles Never get lost on a run. Learn from these hilarious true stories of runs gone wrong. By Lisa Nevitt

81 Boxers or Briefs Find the perfect fit to match your needs. By Ryan Scott

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FORTIFY YOUR BODY

AGAINST INJURY wITh

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BY SARAH BOWEN SHEA &

JON-ERIK KAWAMOTO

Keep It Simple Or Crank It Up

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Warm-ups 20 Training

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28 Mind & Body Pack-running pros and cons

32 Fuel fast, healthy powerfood

6 A P R I L 2 0 1 3

Photographs & words Nick MuzikRunner Lindsey Bungartz

Silvermine West, Table Mountain National ParkRAVE RUN


GPS LOCATION34° 4’13.45”S 18°23’45.65”E

TERRAINThis is a trail run, mostly single track, starting and ending on jeep track. The single track is a mix of flowing fast track, hard pack and sand with some technical rocky sections.

DISTANCE6.4km out-and-back route

GRADINGTrails are tricky. Suitable for all levels, but exercise caution.

M3

M3

M42

M42

Porter Reform Estate

Forest Glade

StonehurstMountain Estate

SteenbergGolf Estate

Pollsmoor

Tokai

Dennedal

Sweet Valley

Westlake

Tokai Forest

SilvermineDam

Start

Silvermine West, Table Mountain National ParkRAVE RUN

FAST FACTS...

8 A P R I L 2 0 1 3

THE EXPERIENCEEntrance is R30 for adults. Park your car in the first parking area on the right after coming through the gate. From the car park, head through the boom and onto the jeep track, which bends to the left and towards the mast and Elephant’s Eye. After 588m turn right onto some single track, heading upwards. This takes you onto the ridgeline, where the fun really begins. Flowing single track, with some technical sections and great views, takes you up towards the look-out hut through some of the last remaining pine forests in Silvermine, and overlooks Tokai and all the Southern suburbs. Then the track gets steep, and heads up towards Elephant’s Eye via some switchbacks. A quick rest at the top to soak up the view, and then it’s all fast downhill back to the car. There are plenty of alternate routes back down to keep it interesting, but the single-track you came up is awesome to really stretch the legs.

REFUEL AT TriBakery – Tokai Rd – a combined

bakery and restaurant that produces freshly baked goods as well as breakfast, lunch and dinner. Great coffee, pastries and fry-ups! Vida e Caffe – Steenberg Village – A

great social after-run place to get a coffee, fresh orange juice or some quick on-the-go oats. Noordhoek Village – If you’re going

home Noordhoek or Kommetjie way, stop in at Café Roux for great food and friendly service, kids’ play area and social vibe. There is also the Foodbarn bakery and deli for great fresh baked goods and fairtrade coffee. Their pies are a must!

BEST TIME TO RUNFirst thing in the morning, before it gets too hot. The park opens at 7am in summer; you can start earlier if you want to run from the main gate before it opens. This will give you an extra 4.5km on the road.


1 0 A P R I L 2 0 1 3

Training Races and Places Shoes and Gear Injury Prevention Motivation Nutrition

April 2013ONLINE

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head online FoR MoRe PollS

Your Runner’s World at MyRunnersWorld! come chat, gossip, blog, banter, like, question, tweet, natter and more! www.myrunnersworld.co.za

Before sunrise 37%Sunrise 27%Lunchtime 0%Evening 27%Doesn’t matter: any time is a good 9% time to run!

At 06h00: Have you tackled the tar already this morning?

speedwork: done! – Tshepiso Thiba

done did it! Recovery run from weekend long run. Monday morning – best to kick start the week!

I tackled the tar yesterday when I tripped over a cat’s

no! Argh! Trying to be patient with a hamstring strain. – Tracy Cockcroft Mentzel

no! do trail running! Why t*r?? – Jonothan Beattie

Yup. 10k’s at 4am. nice and quiet on the roads. – Brian Andrew.

eye… I have some tar on my knee as proof. – Maryna Fourie Viljoen

Perfect way to set the pace for a new day! – @lebomasike

nope. Today’s my rest day! – @tamackintosh

Online Banter

What is your favourite time of the day to run?

After Oceans...

Capitalise on your Two Oceans fitness… choose one of these twenty-one 21km races to run in the month of April! www.runnersworld.co.za/top21

start Running… Today!Inspired by all the Two Oceans banter? No more excuses: head to www.runnersworld.co.za/beginners for all the tips and motivation you need to call yourself a runner, today!

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GYM WORK MADE EASY

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TOPS & TEES TO FIT ANY SHAPE

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The Perfect 10-Minute Warm-up p30

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For more information on the ProNutro JAGRunners programme contact Inge

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PRONUTRO JAGRUNNERS IS GOING STRONG IN PEThe JAG Foundation team recently trained new coaches in Motherwell, Port Elizabeth, at a successful coach training session coinciding with the local interschool athletics.

Despite their already athletic-filled day, more than 200 children also participated in a ProNutro JAGRunners fun run. As a reward for completing the prescribed distances each athlete received a medal and a ProNutro Bar.

The PE coaches’ motivation and love for running was inspiring to say the least. We know and trust that these coaches will go forth and impart their knowledge and love for the sport onto the ProNutro JAGRunners, creating change in their communities.

























Taxis along Main Road from Bryanston towards Lonehill made way for me running in yellow line area! – @ctyltd

Running is just SUCH hard work at the moment, am getting nowhere fast but still I love it. – @CGA3161

Watching the sunrise while running with some good tunes on the iPod just feels so, so good. @gregjudin

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(Letters must be no longer than 100 words and must include your name, address and telephone

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Each Winning Letter will receive a pair of top-of-the-range adidas adiZero Tempo

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Airport RunThere I was at the gates about to board my plane to Accra (Ghana), just-turned-40 professor (read: lots of hours at the desk), when I was told I needed a yellow fever card. I had 20 minutes to run to the other side of OR Tambo, past customs and security clearance with my carry-on and laptop bag, to get a yellow fever shot and important book at the travel clinic. How glad I was for taking up running in 2011: nine halfs and two full marathons later got me on that flight! – BRIAN VAN WYK, Panorama

WINNING LETTER

COMMENTARYApril 2013

Picture PerfectIn his 60s, my dad went from non-cyclist to an Argus and Amashova pro. Watching him inspired me to enter Comrades 2012. At 33 I completed my first with the help of my ‘green number specialist’ sister-in-law. I am hooked, and have entered 2013. My favourite training memory is an early-morning run with my parents cycling ahead. As I looked ahead, I saw my mom struggling up a hill. My dad cycled up next to her and gently placed his hand on her lower back. Needless to say, we all made the hill that morning. Thanks, mom and dad, for a picture-perfect memory. – DEBRA BARNES, Durban

The ReasonI started jogging in the summer before starting Grade Four – and not because I liked it. I wanted to win the 1 200m. Running between the vineyards every afternoon has been a habit since then (even though I

Enjoyed the marathon even though it was hot and I started cramping on the 33km mark. Got back on to the training wagon two days later and feeling good. – NEWToN

I never thought running could be addictive and I get so excited on Saturday mornings at the start line of each race. – PENELoPy

There isn’t really a magic figure – we are all different. A rule of thumb from the beginning of March is to run the Comrades distance each week (90kms) – BRUCEFoRDyCE

oNLINE (myrunnersworld.co.za)

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I’m one of the 40% novices (running Two oceans Ultra). Excited – but stressed, as this will be my furthest run I’ve done! – LEoN VISSER

I am so different to colleagues: I’m a runner! And ultra marathoner! So I think and do things differently. – NATASHA FELIx

I confess – I battle to cross-train one day a week. Running no problem. Cross-train: hate it! – SUE HEyMANS

FACEBooK (RunnersWorldSA)

didn’t win). Now, in the summer before my matric year, I finally understand why I’ve kept at it: it was just something I learned to do. As the saying goes, beauty is pain. I’ll keep running – and not because I want to win. I love it! – DJ JANSE VAN VUUREN, via email







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The BesT Oceans advice

“You shouldn’t approach the race having any qualms

about how you’re going to do.” – Tony Abrahamson, 37

ultra medals

“You’ve got to have fun. if you really enjoy it then you can do it for a long time…”

– John Brimble, 33 ultra medals

“The Friday morning before the race i do a kilometre warm-up followed by a

fartlek session of five to eight 100m sprints.” – elite

runner Ursula Frans

“sharpening sessions until a week before a big event like the half marathon are key to my success.” – Ulrica Stander,

5 half-marathon medals

Turn to page 48 for more advice from our six experts!

1 6 A P R I L 2 0 1 3

EDITOR’S LETTER

A t the time of going to print the Old Mutual Two Oceans Marathon had already broken all previous participation

records. Although the half marathon is capped at 16 000, it was the record field of almost 11 000 in the 56km ultra that came as a surprise.

When former Nike marketing manager Rowyn James took over the job as race director in January 2008, Runner’s World interviewed him about his vision for the race.

James had a plan to increase the half to the 16 000 that it attracted last year, and to look beyond – to perhaps even 20 000 and more. He believed then that the half marathon would become a feeder event for

the ultra over time.Initially James was criticised by some, who

believed that he was too focused on the development in the half, and that the numbers in the full ultra would be under threat.

In 2013, James can have a wry smile. Not only does the half marathon now sell out to its capacity within a few days – this year, close to 11 000 runners will take part in the ultra, another capacity field.

Perhaps most significant is that 40% of the field across both distances will be novices, proving that James and his Two Oceans team have done a brilliant job of making the race accessible to everyone.

It is races with vision that are growing the sport exponentially. Even brands like

adidas, the new presenting sponsor of the Two Oceans, have linked Oceans into their global line-up of city marathons that includes London, Beijing, Boston and Berlin.

Inside talk was that other shoe brands had bid more money to become the presenting sponsor of the race when Puma’s contract with Oceans ended last year. But James and his team had taken the deal with adidas knowing that they would promote Oceans on a global scale. It is that vision that helps put South Africa on the global map, and attracts the very best to our shores.

Running, like all professional sport, requires ingenuity and an element of bravery to move up a step. Back in the ‘80s and early ‘90s we had men like Bruce Fordyce, who

turned running into an annual soap opera at the Comrades Marathon.

Today we have Russians, Zimbabweans, Kenyans and South Africans fighting it out at the head of the field, in an athletic war that is televised live.

Running, thanks to the efforts of visionaries like James, has entered a golden age.

Thanks to the vision of South Africa’s biggest race, running has entered a golden age. By Mike Finch

Visionary

Follow me on twitter @MikeFinchSA

“running, thanks to the efforts of Visionaries like James, has entered a golden age in south africa, and looks set to grow.”

Worth RepeatingWArm-ups

explorePreviewing your upcoming race’s course can tame pre-race jitters.

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1 TALK TO YOURSELF A motivating phrase that refocuses your mind can get

you through a rough patch in a run or race. Practice verbal cues like “keep fighting” or “smooth and strong” to find a mantra that speaks to you.

2 RUN IN CIRCLES Speedwork on a track makes it easy to keep tabs on your

pacing. Do five to 10 400-metre (one-lap) repeats, trying to nail the same time on each. Recover fully in between laps. If possible, alternate directions to avoid injury.

3 TRACE YOUR ROUTE Preview your upcoming race’s course by training on it.

Knowing what to expect tames pre-race jitters.

Running The NumbersMinimum number of hours you need between runs if you’re doubling up to build endurance or squeeze in a few extra kilometres. Learn how to log two-a-days safely on page 20.

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THINGS TO DO AGAIN (AND AGAIN)

Training 20 Body Shop 30 Fuel 32

PHOTOGRAPH BY Kelvin TRAuTmAn

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Trainingwarm-ups

Run twice in one day?! You don’t have to be an elite athlete to divide and conquer. By lisa marshall

Double Down

61% of runners have used two-a-days to improve their race performance, reports a Runner’s World online poll.

Heading out for two runs in a single day – logging ‘doubles’ or ‘two-a-days’ – is

standard practice among elites. But most mortals wouldn’t dream of it: not enough time, and too much injury risk. “There is a misconception that doubles are something

only high-mileage, elite runners do,” says Steve Magness, an exercise physiologist

and university cross-country coach. “But a lot of runners can benefit from them.” Including time-crunched folks trying to squeeze in the kilometres, and veterans looking to step things up. For

good reason: studies suggest doubling up and running in a

depleted state can boost fat-burning, train the body to use glycogen more

efficiently, and stimulate mitochondria production (more mitochondria can delay fatigue). “By shortening the time between runs, you’re challenging your body to recover faster,” says Greg McMillan, an exercise physiologist and running coach. “And a faster recovery is a good thing.” But bad things can happen if you overdo it. Here’s when it makes sense to double up – and how to do it safely.

little time, big Dreams “Cumulative mileage matters – no matter how you do it,” says Brad Hudson, head coach and owner of an elite marathon performance centre. You can boost your total mileage by doubling once a week – and still keep a rest day. Four to 10 hours after a key workout like an interval session or a tempo run, go for an easy 20- to 45-minute run, and don’t worry about pace. This will

repeat performancePairing a morning workout with an evening run burns more fat and teaches your body to recover faster.

RUNBETTER

Going for a mid-day walk as a second workout boosts your mood, blood flow, and kilojoule burn, and

doesn’t require a change of clothing.

w w w. r u n n e r s w o r l d . c o . z a 2 1

Lindsey Parry is a qualified biokineticist, Two Oceans silver medallist and 2:52 marathoner. Email him at [email protected].

ASK THE COACHLindSEy pArry

boost mileage and aid recovery from the first workout, by increasing blood flow to the muscles and flushing out lactic acid and other metabolic waste products. The result? Fresher legs for your next run. “The best massage you can get is from a second run,” says Hudson. On days you can’t bear the thought of lacing up again, try pool-running, cycling, or the elliptical. Such options offer similar recovery benefits without the pounding, says Hudson.

MIDWEEK MILEAGE CRUNCH There’s no question it can be tough to run ten or twelve kays on a Wednesday. But divide the run in two, and you can reap a surprising

number of benefits. For example, logging two 40-minute runs delivers a double boost of human growth hormone (production peaks about 40 minutes into a run), which helps build and repair muscle. You’ll also enjoy two post-exercise spikes in your resting metabolic rate, which could aid in weight loss. And finally, you can push the pace a bit on the shorter runs. “Sometimes it’s better to do two runs that you feel really good about than one that you just slog through,” says Hudson. That said, there’s simply no substitute for the weekly long run when it comes to building endurance, muscle strength, and mental readiness, particularly if you have a half or full marathon in sight. Maintain your long run and key workouts, and split only mid-length recovery runs, says Magness.

AIMING FOR A PBSeasoned, experienced runners with a solid aerobic base and a lofty time goal can increase strength and speed with a regimen of two daily targeted workouts. “This approach is for people who have pushed their training as far as they can and are looking for an extra boost,” says Magness. To your quality days, add a second, shorter (one-half to three-quarters the length of your first run), intense workout tailored to your specific race goal. So if you’re trying to improve speed over distance for a half or full marathon, follow a morning tempo run with an afternoon endurance-building session of, say, 3 x 2-kilometre repeats at

slightly faster than tempo pace. If you’re targeting a PB in a 5-K or 10-K, do your usual speedwork in the a.m. and add shorter, faster hill repeats or intervals in the p.m., says Hudson. For example, 4 x 2-kilometre repeats at 10-K pace with three minutes recovery followed by 4 x 400 metres at 3-K pace with one minute recovery. “Most workouts, you come in pretty fresh,” says Magness. “With these blocks, you’re coming in tired. You have to use muscle fibres you don’t typically use, so your body has to develop a different strategy to dig a little deeper.” Such efforts make your warm-up, cooldown, and recovery even more critical. On rest days, really rest: take the day off completely. “It can actually make people smarter about their training to know these double days are coming up,” says Hudson.

It’s better to do two runs you feel good about than one you just slog through.

BUt DON’t OvERDO It!Build a Base accrue 18 to 24

months of running four to five times a week before adding

doubles.

Guidelines for staying healthy on the double

stay alert If you feel sick, run-

down, grumpy, or achy, back off.

You’re probably overdoing it.

space it out allow four hours

between doubles, and be sure to

hydrate and fuel well between each.

ease into it Begin with one double. after a

week or two, add a second. Build up to no more than four.

run By time start with a second run of 20 minutes. over time, build up to no more than 45

minutes.

Load Shed

Q I’m training for a 42km and feel like there’s a lot

of loading on the legs. Any tips on how to relieve that ‘heavy’ feeling? – Brian C

A It’s important to respect that a marathon is tough, and know that you must be prepared; but

if you fear the distance you may do too much, and ultimately compromise your end goal. That heavy feeling is an early sign that you are not coping with or recovering from your current training; therefore – in the short term – you must cut back on either intensity or volume of training.

Moving forward, I’ll give you some basic guidelines to follow to ensure good preparation and recovery.

Ideally, give yourself 16 to 20 weeks to prepare. Six to eight weeks of general conditioning, running between 40 and 80 (gradually increasing) kilometres each week, six to eight weeks of peak loading working on strength, endurance and speed endurance, and finally three weeks to sharpen up and freshen up. If you’re working full-time, you shouldn’t train more than five days per week; four may be even better. Never let a single training run exceed more than 30% of total weekly mileage, and don’t let your high-intensity session take up more than 15% of your total mileage for the week.

In addition to the above, getting in an extra hour of sleep every evening and making certain you get adequate nutrition will ensure your training and recovery are optimal. By balancing the load to recover correctly, you will be able to manage that ‘heavy’ feeling in your legs.

P h o t o g r a P h b y J A M E S G A R A G H T Y

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The Starting Linewarm-ups

Good decisionsBy all means, run; but where, and with whom? By Jeff Galloway

Should I run on holiday or give myself a break?

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FAcT orFicTion? Running is always a better option than walking.

FicTion Running burns more

kilojoules than walking, bestows a bigger attitude boost, and significantly condenses the time required for a good workout. But walking has a role in a runner’s life. Strategic walk breaks from the beginning of every run help warm up muscles and reduce fatigue and injury risk, and can improve performance in your longer runs.

tough moments, maybe push you to get faster. But if you’re tired, or coming back from a lay-off or injury, take care – running with a too-fast friend can prolong your comeback. Similarly, if you do all your runs with a slower buddy, it will impede your progress.

tRails oR Road? Trails are a terrific way to add fun and a little excitement to your routine. You’ll get a nice change of scenery and experience a new challenge as you navigate the softer, more uneven surface. That said, runners with unstable ankles should stick to the roads. Tar generally offers surer footing.

with a watch oR without? This one’s easy: if a watch motivates you to run more, stay out longer, or complete a tough workout – wear it. If it increases your stress – leave it at home.

10 minutes oR bail? Go out and run! Even a minimal 10 minutes helps maintain your body’s running adaptations. And the brief break in your day can significantly boost your mood. (Bonus: no shower required.)

inside oR out? Gale-force winds or thunderstorms can make treadmill running necessary. But most runners should get outside as often as possible. Why? First of all, the fresh air is just more pleasant, and will help pass the time more quickly. And if you plan to race, running outdoors will help your body adapt to the impact of pavement and to the effect of weather conditions.

with a buddy oR by youRselF? Running with a friend is excellent motivation. The right partner can get you out the door, help you through

Every run involves decision-making – when to run, what route to take, how far to go, with whom to run. While it’s easy to get set in a routine, it’s also a good idea to consider

your options. Mixing up what you do benefits your fitness and your state of mind. When you’re faced with a this-or-that situation, here’s how to choose wisely.

WORTH IT?

ToTAl resTA total rest day is one where you don’t run or do any other exercise (like walking) that stresses the calf muscles, Achilles tendons, or knees. The purpose of the rest day is to allow your body to recover from the stress of running and rebuild damaged tissue, making you stronger, fitter, and faster. Enjoy the day off – you’ve earned it.

Try to run a little. Even 10 to 15 minutes of running every other day will maintain adaptations in your ankles, feet, calves, and hips. You start to lose these after three days of not running. Besides, running in a new area will allow you to see and experience new sights, which can make the run more fun.

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Fast Lanewarm-ups

RUN BY TIME…to hone a sense of effort

The late Harry Wilson, coach of former mile world record holder Steve Ovett, made his athletes spend the winter focused on time-based repeats. Runners had to tune into their bodies to identify the pace they could sustain, a vital skill for racing. When running by effort, pay attention to your breathing rate and how your legs feel. Tempo runs are another workout where getting the feel right is crucial. Once a month, run your tempo by time. Afterwards, use your watch or a mapping app to check how far and fast you went.

…and save your psyche Repeating standard measured workouts

when you’re returning from a break or when you’re simply not feeling great can be a blow to the ego, or tempt you to overdo it in order to hit more ‘respectable’ splits. If you know you’re not up to your usual standards, hit the roads or trails for a fartlek run. The basic structure of the

R esearchers have found that our minds process distance and time differently.

When the finish line of a measured effort is in sight, you get visual feedback about how much further you have to go, which spurs you to accelerate near the end. Time feedback, however, is discontinuous: you have to keep glancing at your watch. As a result, studies find that you’re more likely to maintain an even pace throughout a time-based interval, but run faster in a distance-based effort. Both approaches have advantages, depending on the purpose of your run.

MINUTEs vs KAYsRun by time or distance? Both have pros – and cons. By Alex Hutchinson

workout can be the same – just don’t measure it.

RUN BY DIsTANCE…to learn pace

As spring approached, Wilson switched to one track and one fartlek run each week; by summer, all speedwork was on the track. The switch forced runners to focus on their actual goal race pace (and revise it up or down if necessary). The curves and lines of the track provide continuous feedback, enabling you to tap into your finishing instincts – a good dress rehearsal for the real thing.

…and how to kick Many runners fall into the trap of

launching a finishing kick in every track repeat. If you feel fresh enough to sprint at the end of an effort, set out at a quicker pace on the next repetition, rather than ingraining the jog-and-kick pattern. And don’t be afraid to finish knowing you had one more gear: “Train, don’t strain,” as coach Arthur Lydiard used to say.

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ChANgE Up

12 weeks out

8 weeks out

4 weeks out

2 x 3:00 (5-K effort);

2:00 rest

6:00 (10-K effort);

2:00 rest

2 x 800m (5-K pace);

2:00 rest

6:00 (10-K effort);

2:00 rest

2 x 3:00 (5-K effort);

2:00 rest

1 600m (5-K pace);

3:00 rest

2 x 3:00 (5-K effort);

2:00 rest

4 x 400m (5-K race pace);

1:30 rest

2 x 800m (5-K pace);

2:00 rest

how a weekly speed workout evolves from effort- to pace- based, leading up to a 5-k

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Mind + Bodywarm-ups

As a runner, you know that a programme that incorporates various distances, paces, and surfaces helps you perform your best. What you may not realise is that the same holds true for the company you keep – or don’t keep – on the run. Whether you’d

rather chat away the kilometres with pals or be alone in your own thoughts, runners who are strictly social butterflies or lone rangers are at a disadvantage. “Being set in an introverted or extroverted running pattern can limit your experiences, and prevent you from growing as a runner,” says Michelle P. Maidenberg, PhD, a psychotherapist who works with athletes. Mixing things up and seeking out – or passing up – companionship can make you a more balanced runner.

Social or Solo?There are perks to running with others – and alone. How do you get the best of both worlds? By jen a. Miller

mix it upRun with and without partners to maximise training.

FEELBETTERBuddies can help you get through long runs. But if you’ll

be racing on your own, do some solo training to boost your race-day confidence.


solo PRACTICEBetween chirping cell phones, pinging emails, chatty co-workers and rowdy kids, it can be tough finding moments of peace and quiet in your day. Running alone can allow you to hit the mute button on the world (especially if you leave the gadgets behind) and take full advantage of exercise’s stress-busting benefits. “Running alone can be a meditative experience where you get to really think and concentrate, or completely clear your mind and zone out,” Maidenberg says.

There are performance benefits as well. When you’re on your own, you can pay better attention to your form, breathing, and pace, says Brendan Cournane, a pro running coach. “It’s easy to choose to run with a group at a casual pace, but doing that all the time can keep you from reaching your running potential,” he says. “And if you always run with a group that’s too fast, it can push you into doing more than you should.” Running by yourself is especially important if you’re coming back from injury and need to listen to your body to avoid another setback.

Also, solo training makes you self- sufficient for race day: you’ll feel comfortable finding – and sticking to – a pace on your own without relying on a partner, and you’ll get practice recognising when your body needs hydration and fuel.

Good CompanyWhy some elite runners go it alone – or join the pack

GRouP lovEOne of the biggest gifts running partners give you is accountability: it’s hard getting up at 5am to run, especially if it’s raining and you stayed up late catching up on recorded episodes of Grey’s Anatomy. But if you know that a buddy is waiting for you, you’ll have extra motivation to climb out of bed, Cournane says. And it works on the run, too: a partner can keep you from slipping off pace, or cutting a run short.

This positive peer pressure even works on a subconscious level – thanks to a concept called ‘social facilitation’, says Cindra Kamphoff, PhD, a sports psychology consultant (and a marathoner herself). It was first discovered with cyclists – they had faster times when racing against someone else, versus doing a time trial on their own. The same holds true with runners. “When you run with others, you tend to give more effort,” she says. “You get caught up in the pace, and you might not recognise how fast you’re going.”

Pairing up can also encourage you to branch out. “You learn more about how other people train and what they’re doing, and it can inspire you to do something different,” Kamphoff says. “It can open up your mind to trying new distances, races, or types of workouts.”

Many beginners are solo runners, says

Cournane, because they feel overwhelmed or intimidated by running with others. He suggests dipping your toe into the running community by pairing up with just one other person. Before you go, talk about your goals, especially pace. If your friend is faster, schedule your running date for a day he’ll be doing an easy, recovery day. That way you can enjoy the run without worrying about keeping up or holding him back.

ThE RIGhT bAlAnCEWith so many advantages to solo and group running, it’s smart to do both. A loner might want to pair up with a slightly faster friend for speedwork, or join others for company on long runs. And a social runner could split off from her relaxed group in order to do a quality workout designed for her individual goals.

That’s what Kamphoff did when preparing for a recent marathon. Although she prefers to log kilometres with her running group, she did solo runs in order to work on her mental game. “You have to practice letting go of the inner chatter that can get in the way of what you want to accomplish,” she says. “And that’s something you have to do on your own.” On race day, Kamphoff was able to reframe her negative thoughts. She won her age group title in 3:05.

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The Lone WoLf Ryan Hall, the fastest U.S. marathoner (2:04 at the 2011 Boston Marathon), split from his running group in 2010 to train alone (far right, top).

Upside “When you’re part of a group, there is pressure to do certain workouts even when your body is tired. Now I can focus on what my body needs to do, not what the team needs to do. My workouts are tailor-made for me.”

Downside “Training alone has been what’s easiest for me; training in groups is a bigger challenge. It’s in the midst of a challenge that we grow stronger, which is why I want to start training more with partners.”

The Pack animaL Kara Goucher, a 2:24 marathoner who finished 11th in the 2012 Olympic Marathon, trains with competitor and pal Shalane Flanagan (below right).

Upside “Training with Shalane every morning helped me tremendously. Not only did she push me to run harder in practice than I ever have before, she made every workout go by faster. Having a friend to chat with and to encourage you makes everything more fun.”

Downside “In the afternoon, we like running at our own leisure. We might want to start at different times or run different paces. It’s nice having flexibility to do your own thing.”

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Exercises to boost your strength and stability for trail running. By Nicole Falcone

Ground Work

Many runners are eager for the change of scenery and challenge that trail running provides. But

sidestepping rocks and roots and navigating twists and turns doesn’t just make for an exciting workout – it also puts your balance and strength to the test. These moves from physical therapist Charlie Merrill will prepare your body to handle the terrain of the path less traveled.

Body Shopwarm-ups

monster WalkWorks the glutes, which power you up hills and stabilise the hipsTo do With a resistance band around your ankles, step forward and out to the left with your left leg. Then bring your right leg up to meet your left before stepping out diagonally to the right. Continue for 10 steps. Then walk backwards in the same way. Do three sets.

one-leGGed JumpBoosts balance; preps the body for moving in varied directions (rather than straight forward)To do Stand on your right leg. Drop into a half squat (going only partially down). Jump diagonally to your left. Land in a half squat on your left leg. Repeat, jumping diagonally to your right. Do 10 reps on each leg for three to five sets.

tiGhtrope WalkStrengthens the glutes and proprioceptors, sensory receptors that help with stability To do Place a resistance band around your ankles. Lift your right leg out to your side, then put it down in front of your left foot. Alternate legs, taking 30 steps forwards, then retrace your steps backwards. Do three sets.

sinGle-leG balanceStrengthens foot and ankle muscles and proprioceptorsTo do Stand on a Bosu trainer. Lift one leg up, bending your standing leg slightly. Stay in this position for as long as you can until your muscles become fatigued and cause you to lose your balance. Repeat three to five times. Try it with your eyes closed as well.

JumpinG lunGeWorks key running muscles while building power and stabilityTo do Start in a lunge position with equal weight on both legs. Jump straight up into the air and land with your feet in opposite positions, then immediately lower down into a lunge. Do three sets of 20 reps, alternating legs on each jump.

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Fuelwarm-ups

Fast FishFor runners, super-convenient tinned seafood is even better than fresh. By Matthew Kadey

You know fish is good for you. “It’s a rich source of protein and healthy fats,” says

Cassie Dimmick, a registered sports dietician. But that doesn’t mean you eat it: 48 per cent of respondents to a Runner’s World poll said they eat seafood only occasionally, and usually at restaurants. What’s the problem? If fresh fish seems inconvenient, expensive, and hard to prepare, you’re forgetting about a handy

option: tinned swimmers. In many ways, tinned fish is a better choice for runners. Multiple common varieties offer less-expensive, better-tasting products naturally low in toxins and contaminants – and as a bonus, harvested in an environmentally sustainable way. Shelf-stable and already cooked, tinned fish is there when you’re ready for a protein-rich recovery meal.

CaN DO aNChOviesThis tiny, silvery fish has a robust, savoury flavour. The tinned or jarred fillets are a good source of heart-healthy omega-3 fats, and rich in selenium. “There is some research suggesting selenium helps with joint health,” says Molly Kimball, a sports dietician, “and omega-3 fats can help fight inflammation.” Anchovies are also an excellent source of niacin, which the body uses to convert food into energy. Quick to reproduce, wild anchovy populations are healthy, and there is little contamination risk. The fish is often salt-cured and packed in olive oil, which makes them ideal after a sweaty run when you need electrolytes (or to eliminate some of the salt, soak them in water for 30 minutes and pat dry with paper towels).


Anchovy And olive PizzA Brush wholewheat pitas with oil. Bake for two minutes, until golden. Spread pizza sauce on top. Sprinkle with chopped anchovies (4 per pita), sliced calamata olives, sliced artichoke hearts, red pepper flakes, and shredded mozzarella. Heat for one minute, or until cheese melts. Garnish with basil.

CAN DO CrAbTinned crab meat is a great way to reel in muscle-friendly protein, bone-building phosphorus, and the mineral zinc. In fact, just 85 grams provides nearly a quarter of your daily need. “Zinc is necessary for many functions that are essential to runners,” says Dimmick, “including protein metabolism and immune function.” The best brands of lump or white crab meat will have a firm texture and a clean, light flavour – and no fishy scent. Jumbo lump crab meat comes from the large muscles that drive the crab’s swimming legs, giving it a meatier texture and earning it a more expensive price tag worthy of the occasional splurge. Crab meat available at selected Pick n Pay stores.

crAb And sPeckled beAn wrAPs whisk 1/2 cup yoghurt, 1 teaspoon curry powder, and 1⁄8 teaspoon cayenne pepper. In another bowl, stir two 170g tins of crab, 400g tin rinsed red speckled beans, and one cubed mango. spread on wraps. Top with baby spinach and curry yoghurt, and roll up.

CAN DO SAlmONTinned salmon is one of the richest sources of the omega-3 fats EPA and DHA. “These fats decrease heart-disease risk and improve bone strength,” says Dimmick, “which may help runners avoid stress fractures.” They’re also

the Heart & Stroke Foundation of South Africa and Diabetes South Africa.

sArdine Penne with Prosciutto Combine 500g cooked wholewheat penne, three 120g tins sardines (chop them), 60g diced prosciutto, 2 cups sliced cherry tomatoes, 1⁄2 cup toasted walnuts, and 1 tablespoon fresh thyme. In a small bowl, whisk together 1⁄4 cup olive oil, juice of 1⁄2 lemon, 3 minced garlic cloves, 1⁄4 teaspoon black pepper, and 1⁄4 teaspoon red chilli flakes. Toss dressing with pasta and garnish with parmesan.

CAN DO TuNAIf you’ve steered clear of tuna in recent years because of its mercury content, you can put this fish back on the menu. Skipjack (or ‘chunk light’) tuna is a low-mercury option. Tuna is a source of vitamin B6 and phosphorus, and a good source of protein, niacin, vitamin B12 and selenium. A 120g serving of tuna packs 32 grams of muscle-building protein – as much as a similarly sized chicken breast.

tunA sAlAd with PArsley dressing Toss together 4 cups baby spinach, two 170g tins drained tuna in brine, 1 tin rinsed cannellini beans, 1 diced avocado, 1 sliced red pepper, 1 diced cucumber, 1 chopped orange, and 1⁄2 cup sliced red onion. In a food processor, pulse 1 bunch parsley leaves, 1⁄3 cup olive oil, juice of 1⁄2 lemon, 1 tablespoon white-wine vinegar, 1 minced garlic clove, and 1⁄4 teaspoon salt. Serve tuna salad with parsley dressing.

an excellent source of protein and vitamin D. One 85g serving contains 23g protein. This protein consists of 18 different amino acids. Salmon is especially high in the essential amino acids lysine and threonine. Threonine is important for growth of the thymus gland, which regulates hormones and immune system cells. Some canned salmon comes with the bones, which are soft and edible and provide calcium. Canned pink salmon is a good bet. It is affordable and contains vitamin D and omega-3s. AvocAdo sAlmon cAkes Mix two 170g tins salmon, 2 eggs, 1/2 cup bread crumbs, 1⁄3 cup milk, 1 shredded zucchini, and 2 teaspoons curry powder. Stuff into greased muffin cups. Bake at 180°C for 25 minutes. In a food processor, puree 1 avocado, 1/2 cup yoghurt, juice of 1 lime, 1 teaspoon wasabi, and 1⁄4 teaspoon salt. Serve salmon cakes with avocado sauce.

CAN DO SArDiNeSSardines provide a dose of omega-3s, vitamin B12, and vitamin D. “Studies show vitamin D may enhance athletic performance and even help prevent diabetes,” says Kimball. A 2012 study suggests getting plenty of D can help reduce your risk of catching a bug. The World Wide Fund for Nature’s Southern African Sustainable Seafood Initiative lists sardines as a ‘best choice’, thanks to its nutritional might, sustainability, and low toxin risk. If eating the calcium-rich bones isn’t your thing, you can buy ones without. Stick to fish packed in heart-healthy olive oil (not poor quality vegetable oils), or save kilojoules by choosing those in water or tomato sauce. The locally caught and produced Lucky Star brand is endorsed by

PROTEIN POWERsalmon cakes make a protein-packed recovery meal.

EAT ofTEn...

salmon, light tuna, sardines and anchovies are healthy options that can safely be eaten twice

or thrice a week.

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Fridge Wisdomwarm-ups

The humble vegetable with a wealth of benefits for runners. By Dr Liz Applegate

ProtectS Your Brain Onions are a good source of the antioxidant

quercetin. This flavonoid may help offset oxidative damage to muscle fibres and body tissues caused by intense exercise. In fact, in a

Runner-friendly dishes in 20 minutes or lessFast Food

all in the Family

GaRlicKnown for its cholesterol-lowering properties, garlic

contains allyl sulphides that have been shown to enhance

exercise performance in people with heart disease.

GReen onionsAlso called scallions, these

delicate veg are best served raw in salads and on wraps,

eggs, and chilli. Rich in vitamin C, they also supply a

good dose of quercetin.

chivesConsidered a herb, chives

supply FoS for good intestinal-tract health. Snip a

handful with scissors and sprinkle on potatoes, eggs,

stir-fries, and more.

leeksWith more than half of your

daily need for vitamin K in one cup, leeks help support

bone health. Rinse sliced leeks well, since dirt gets trapped within the layers.

5 minutesGrilled onions Slice a red or sweet onion into centimetre-thick slices; drizzle with olive oil and sprinkle with salt and pepper. Cook on a hot grill, 2 minutes per side. Use on burgers or sandwiches or add to salads.

10 minutesonion-mushroom sauté In a pan, heat 2 tablespoons olive oil. Sauté one sliced onion with 1½ cups sliced mushrooms for 5 minutes; add ½ cup red wine and salt and pepper. Simmer 4 minutes. Serve on top of fish or lean meat.

15 minutesonion soup Slice an onion into circles; sauté 5 minutes. heat beef broth in a pot; add onions, pepper, and salt. Cook 5 minutes. Ladle into bowls with Swiss cheese on bottom. top with toast and cheese. broil 3 minutes.

20 minutesonion-topped Pizza heat oven to 220°C. Roll wholewheat pizza dough to fit a pizza pan. top with pesto, shredded mozzarella and gruyère cheeses, and 1 thinly-sliced red onion. Sprinkle with chilli pepper flakes. bake 15 minutes.

Flavourful veggies related to onions

onion Breadth

study using lab animals, quercetin helped prevent oxidative damage to brain tissue after a long workout.

KeePS Your heart healthY The pungent odour from onions (and garlic)

comes from sulphur-containing compounds called allyl sulphides. These compounds, combined with onions’ rich quercetin content, may help protect blood vessels from damage caused by cholesterol, boosting heart and vascular health.

StrengthenS BoneS In a study published in 2009, women who ate

onions daily had greater bone density than those who didn’t eat onions. And among older women, onion-eaters had a 20 per cent lower risk of hip fractures. Researchers think sulphurous compounds, quercetin, and other antioxidants may be responsible for the beneficial effect.

reduceS cancer riSK A host of flavonoid compounds in onions

(including quercetin) may help ward off cancer by preventing damage to genetic material inside cells, ultimately blocking cancer-causing agents from wreaking havoc. Studies show that frequent onion-eaters have lower risk for some types of cancer and heart disease compared with people who don’t eat them.

aidS digeStion Onions contain a special type of carbohydrate

called fructo-oligosaccharides (or FOS) that, while not digestible by our enzymes, serve as food for our intestinal-tract bacteria. FOS promote the growth of healthy, immune-boosting bacteria while keeping the bad bacteria at bay – and also help improve digestive function by relieving constipation.

10 FLUGON ON THE GO! CAPSULES AND 1 FLUGON SACHET

VALUE!incl. VAT

Some medical schemes cover this cost - ask our pharmacists.

Some medical schemes cover this cost - ask our pharmacists.

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HOMRMR0064_RUNNERS_210x275.indd 1 2/28/13 1:19 PM

After a run, contributing chef Nate Appleman throws together

this simple, protein-packed recovery dish, paired with brown rice.

Chicken is a good source of lean protein and the B vitamin niacin. “This dish cooks in

minutes,” says Appleman.

3 6 A P R I L 2 0 1 3

Nate ApplemanChef, Mexican restaurant owner, and runner. Si señor!

MEET THE CHEF

Heat a sauté pan over medium-high heat. Add one tablespoon oil, then add chicken. Cook until no longer pink. Remove from pan and set aside. In the same pan, add remaining oil and onion. Cook till translucent (3 minutes). Add garlic and ginger. Cook 1 minute. Add green beans, broccoli, cabbage, and mushrooms. Cook till slightly tender (5 minutes). Add soya sauce, chilli sauce, and vinegar. Cook to reduce slightly (3 minutes). Return chicken to pan. Add spring onions and coriander. Turn off heat. Season with salt. Top with peanuts. Serves 4.

nutrition data

kj1 330

carbs 23g

pro 33g

FIbrE 7g

FaT 13g

2 tablespoons canola oil, divided500g minced chicken breast1 small onion, thinly sliced3 garlic cloves, minced1 tablespoon grated fresh ginger3 cups green beans cut in half3 cups broccoli cut into 1cm pieces3 cups thinly-sliced cabbage1¼ cups thinly-sliced mushrooms3 tablespoons soya sauce2 tablespoons hot chilli sauce1 tablespoon rice wine vinegar or lime juice3 spring onions (green and white parts), sliced1 bunch coriander (about 3 cups chopped)1⁄8 teaspoon salt, optional¼ cup chopped peanuts

Chicken Stir-Fry

the athlete’spalateQuick & tasty dishes for people on the go

C

M

Y

CM

MY

CY

CMY

K

32Gi_UnstoppableTeam_RunnersWorld.pdf 1 2013/02/28 11:07 AM

[Tap. Click. Read.]Runner’s World

is now as mobile as you are.

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News, trends, and regular runners doing amazing things

human race

GivinG it HornsSteve Newman may have the most famous private parts in South Africa. But it’s because he’s trying to raise awareness around rhino poaching.

Words: Mike FinchPhotographs: Nick Aldridge

Don’t be surprised if you see a naked person running past you during the Old Mutual Two Oceans Marathon at the end of March. His name is Steve Newman.

Newman is part-rhino evangelist, part-exhibitionist, and part-daredevil. A man who has decided the best way to get people focused on the problem of rhino poaching is to shock them into watching him perform a variety of publicity stunts… naked!


4 0 A P R I L 2 0 1 3

Steve NewmanHUMAN RACE

And the Two Oceans will be another of those stunts. This time, wearing a horn over his ‘bits’ to ensure that he doesn’t incur the wrath of the authorities, or the tannies who will be out to support the runners.

“I don’t do things in half measures,” Newman says ironically. “I’m an adrenaline junkie with a deep desire to do things for those that are unable to do it themselves.”

The spate of rhino-poaching horror stories had such an impact on Newman that he decided to ‘put himself out there’ to raise money for the African Conservation Trust

creation in rural communities close to game reserves will also be supported.

“I am a believer in participation. I don’t sit back and dwell on the ‘what ifs’ – I believe in being part of making a difference,” Newman says. “Last year 668 rhinos were killed in South Africa. It’s a tragedy.”

Newman first hit the headlines when he skydived naked on Rhino Day (22 September) last year, and then did it again in November, raising close to R60 000 in the process. His story went global, and even appeared on the US news site www.huffingtonpost.com.

Newman then went on to do the Red Bull Lionheart run up Lion’s Head late last year. He’s also competed in the Red Bull Flugtag

event, and has done the Bloukrans bungee jump naked. For the Two Oceans, Newman plans to raise R21 000 for 21km, and was already well on his way to achieving that goal at the time of going to press.

To create publicity around his Two Oceans participation, Newman recently mimicked the antics of a skateboarder who careened down Cape Town’s steep Kloof Nek Road. Newman did the route, running naked – and, apparently, also ‘setting off’ the speed camera in the process.

“Although I’m just an individual, I hope I can make a big difference,” Newman pronounces.

“I don’t do thIngs In half measures,” newman says

IronIcally.

(ACT), a group dedicated to combating rhino poaching.

ACT is a Pietermaritzburg-based NGO that has already raised over R6.5-million of their planned R10-million to fund rhino conservation and protection in South Africa. Key anti-poaching needs that will benefit include training anti-poaching teams in advanced skills, the provision of specialised equipment for those teams, and extending aerial surveillance support to a wider range of rhino-bearing reserves. Interventions that include education, awareness and job

minimalist runnerNewman bares all to protest the tragedy of rhino poaching in South Africa.


Because running isn’t just about string vests

Dr Ross Tucker has a BSc (Med) (Hons) Exercise Science Degree and PhD from the Sports Science Institute. Visit him at www.sportsscientists.com

ASK THE SPORTS

SCIENTISTDR ROSS TUCKER

Short StuffQ Is there such a thing as ‘too short’ when it comes to running shorts?Exhibitionist, eh? Think about the end of the race before you think of how snazzy your oak-tree legs might look during the race. Picture the winner’s circle, where you and the other athletes slap thighs and catch your breath over a drink or two. Remember how

everyone sits, legs akimbo after a run? If your shorts are too short (anything less than an outstretched palm from your waist), then you run the risk of exposing yourself, especially if you’re sporting poly shorts. If you’re wearing spandex, it can look as though you’re attempting to asphyxiate your own crotch. To ensure the mouse stays in the house, make sure when seated that your shorts don’t ride up more than a palm’s length from the top of your knees.

Fast FriendQ My friend and I trained together for a race, and I assumed we’d run together, too. But once it started, she took off. What gives?Maybe it’s the word ‘race’? Some of us are inherently competitive, trying our hardest to be the best, to stand on the podium shouting “Winner, winner, chicken dinner”, even if the odds (lack of training, unathletic genes, middle age) are stacked against us. Others, like you and me, understand that the actual ‘race’ aspect of a race is aimed at the skinny pieces of turbo-biltong who will be finished

when we’re only approaching the quarter mark. We accept that the race, the struggle, the challenge lies with ourselves. Your dilemma comes down to a classic lack of communication. I could understand if, though she trained with you, she left you behind if you were struggling halfway through; but it is a little rude to blast off at the start. Establish what her objectives are the next time you train and race together, so there’s no space for being let down.

Chewing GumQ My running partner says it’s okay to spit out your gum – that it’s like chucking a banana peel, which will decompose. I don’t think it’s right to do either. What’s your take?Why on earth would you want to run while chewing gum? Imagine if Michael Johnson or Usain Bolt did something as silly as that, great gnashers coming down on their concentration tongues, nicking arteries and gushing blood all over their Nike and Puma sponsor kit. All that chewing and impact is bound to result in you biting your tongue. It’s your civic duty to educate your running mate. First off, chewing gum isn’t bio-degradable, so he can forget that theory. Tell

the masticating miscreant that if he insists on chewing gum he’s going to have to stash the spent gum drolletjies in a piece of paper. Secondly, banana peels/apple cores are indeed bio-degradable; but if you don’t have to throw them on the ground, make a plan to hold on to them till you can offload. Tell your running partner that if I slip on a banana peel or trip over a latticework net of gum cables and snap a cruciate, I’ll be coming for him.

“We accept that the race, the struggle, the challenge

lies With ourselves.”

I l l u s t r at I o n B y J O S H C O C H R A N

HEART MONITOR

Q Do you recommend getting a heart-rate

monitor? Is it necessary? – Dianne H.

A A heart-rate monitor can be a useful tool in the right hands, and a destructive force in the

wrong ones. The difference is how well you understand what it is actually measuring, and your ability to interpret that number in the context of the rest of your life.

Your heart rate is an indication of the ‘stress’ experienced by your body during a run; so if you measure it objectively, you can track your progress, and manage the stress optimally.

However, as you get fitter, the same run (say, 40 minutes at 5min/km) will be perceived as less stressful, and so your heart rate will be lower than it was when you began training. Similarly, your resting heart rate will drop, partly because the heart muscle gets stronger and partly because your nervous system activity is reduced. On the flipside, if you suddenly notice a jump in heart rate for a standard session, it can be interpreted as a sign that you’re under pressure, over-trained or on the verge of illness.

The problem is that heart rate is ‘vulnerable’ – environmental conditions, work stress, time of day, diet and random variation all affect that number; so if you’re too literal, you’ll be led astray. Use your heart-rate monitor sparingly, when you are in control – at the same time, on the same route, in the same conditions. It won’t tell you what to do, but it will tell you what has already happened; and if you apply your mind to understanding why it happened, you’ll have an able assistant.

4 2 A P R I L 2 0 1 3

THE WAKE-UPThree years ago I was horribly overweight. I’d gained weight due to lack of exercise, and overeating. I ate lots of starch – pizza, chips

in actionFourie trains on a path off the Old Seaview Road, Port Elizabeth.

Off THE COUCHFed up with being overweight, Gabrielle Fourie took to running – and lost 31 kilograms.

– and drank fizzy drinks. Basically, too much unhealthy stuff. While on holiday in Plett I felt out of breath. My legs started going numb, possibly due to poor circulation. When I started feeling these physical symptoms I knew something had to be done. Also, seeing my holiday pictures motivated me to lose weight and get fit.

THE SHAKE-UPWith the support of my husband, I started walking on the treadmill at gym. Then, every third minute I would jog. Gradually I got fitter, and could run two minutes at a time, then three; this has carried on until today, and now I’m running a 10km race nearly

every weekend. My mom does 5-K and 10-K events, and I join her regularly on those. I don’t have a set programme; in training, I do one 8km and two 3km runs a week. I also do belly dancing, play hockey and go to gym.

THE REWARDRunning allows me to de-stress. I’ve met people and grown my social network. Running boosts my mood, gives me more energy, and has enhanced my self-esteem. I like the freedom of running. The fresh air, everyone running around me, and seeing places in the city I haven’t seen before. I have a big goal, of completing a 15km club run soon. By the end of the year I would like to

Age 30

Home Town Port Elizabeth

Height 1.5m

Occupation Clinical psychologist

Time Required 23 months

GAbRiEllE fOURiE

complete a half marathon. My favourite race experience so far was completing the Iron Girl 2012, in my best 10km time of 64 minutes. I also enjoyed taking part in the CANSA Relay for Life, and then running a 5km race the next morning at 7am. During my first trail run I ran past a family of rhino on a neighbouring reserve. I’ve been enjoying all these experiences, and improving my times motivates me to stick with it. Running enhances my relationship with my mom, as a result of the time spent with her. I would never have dreamt that one day I would consider myself a ‘runner’. I’ve lost 31kg, and I won’t be stopping any time soon! – Interview by Allister Arendse

w w w. r u n n e r s w o r l d . c o . z a 4 3P H o T o G r a P H B Y S A M A N T H A B R A U T E S E T H

Have you used running to lose weight and transform your life? Email us your story: [email protected]

THEN

93KGNOW

62KG

4 4 A P R I L 2 0 1 3 P h o t o g R A P h b y I S T O C K P H O T O

By Simon GearPLANET RUNNER

themselves. If we all start trying to raise a few grand for every ultra we run, pretty soon the group collapses under a vortex of giving; which, ultimately, means we may as well have each sponsored ourselves the full amount and got on with it. When that happens, it stops feeling like fundraising and starts feeling like a gentle mugging.

The other issue is that none of us particularly enjoy asking for money, especially not for ourselves. I can demand that a debt is paid to a client all day long, but there is always a slight sordidness to asking for cash for yourself or your cause. In the case of London, where the charity money is essentially just incorporated into a higher fee entry that guarantees a start, you are really raising money for your own entry. It just happens to be that the profit goes to the bunnies and the sick kids. I know people who feel that the pressure and shame of fundraising so tarnished the whole experience that they weren’t able to properly focus on the race itself.

OrphanageThere is no doubt that running for a cause does add to the pressure. A close friend raised a substantial amount for an orphanage at Comrades last year. She got injured a few weeks before, and I think her decision to run anyway was heavily influenced by the promises that she had made to a lot of people. She still wasn’t fully

recovered by Christmas. I had to make a similar call, and chose not to run. I’m sure I let a lot of people down.

We all know that running is a massively positive influence in our lives. No other sport changes its adherents in quite the same way. Similarly, no one is going to dispute that charitable giving should be a cornerstone of any life well-lived. But do I want these two facets of my life combined? No, I’m afraid I don’t.

Comrades attract the sort of organised fundraising that has come to dominate some of the overseas races.

Probably my favourite type of charity giving is that employed by the CMA at entry time: add a few bucks to a charity when you

sign up online, and be done with it. If I’m already dropping a few hundred rand for an entry, it’s no big deal to stretch to another fifty or so.

VOrtexBut I don’t really want to see Comrades become an opportunity for us to hand the begging bowl around our friendship circle. One obvious problem is that, as with most runners, my closest friends are all runners

There is a better way to use our running to raise money for charity. Not one that defines why we run.

A nyone can enter the London Marathon. Well, anyone who’s willing to raise a thousand pounds.

If you want to skip the charity aspect, your prospects of a start get significantly slimmer, with a whole mish-mash of lotteries, good-for-age qualifiers and sheer who-you-know luck playing a part in whether you get to line up at Europe’s most prestigious race.

I feel very conflicted about the rise of some races as de facto fundraisers. It would be unspeakably churlish to prevent charities from accessing the hype and the emotion of a big-city marathon, but I’m not sure that friends-and-family-sponsored running improves our sport.

In South Africa, we have lagged more than a decade behind the rest of the world in the fad of ‘doing it for charity’. I think this is partially because long-distance running is so entrenched in the South African psyche that we’re just not all that impressed by feats of endurance. No one is going to sponsor you to swim the Midmar Mile. Swim it eight times in a day, then maybe we can talk. Similarly, sponsored riders of the 94.7 Cycle Race ride the course twice (which possibly says rather a lot about what a soft option ‘Jo’burg’s Toughest Race’ actually is).

In running, we’re beginning to see

the Charity Crux

“But i dOn’t really want tO see COmrades BeCOme an

OppOrtunity fOr us tO hand the Begging BOwl arOund

Our friendship CirCle.”

Diarise It!Search by date, event type, distance or

province. Updated weekly, plus closing entrynotifications. Never miss another race!

www.runnersworld.co.za/race-calendar

NOWONLINE

P h o t o g r a P h b y T H I N K S T O C K4 6 a P r I L 2 0 1 3

By Bruce PinnockBACK OF THE PACK

From licencing private parts to the discipline of being nice to water table helpers, the Back of the Pack were in a talkative mood.

much of the time… Question: Are you proficient in using it? Answer: I could always use more practice…

HeatedAnd the anti-gun brigade got more heated. And then, before things got totally out of hand, we arrived at a water point. And just in time – some runners were being nasty to the helpers.

Now, as we all know, runners feel very strongly about this. There is a culture of being grateful and polite to anyone assisting at a run. And no-one feels more strongly than the back of the pack, especially concerning those givers of sustenance at water-points. When the St Bernard arrives with a barrel of the life-saving nectar around its neck, the avalanche victim does not say: “Bad dog! This is not Single Malt.”

Apparently, the water and Coke were warm. A particularly obnoxious individual expressed his opinion on this to a young female helper, so her boyfriend stepped in to defend her. The rude runner then said: “This is what I think of your water!” and emptied it over the boyfriend’s head. His mates laughed. At that moment we came in from behind. Without hesitation, Big Mac lifted the obnoxious one by his T-shirt and, with a “Behave yourself!” dropped him from a height into the water trough. He took one look at us, scrambled out and joined the rest in taking off up the road.

We were helping to appease the upset water-point helpers when Wendy remarked, “Did you notice? They’re illegal entrants. They aren’t registered. No temporary

licences or race numbers.” Immediately, differences about gun

control were forgotten. The rest of the run was devoted to discussing runner and race entry control. For, as Kosie said, “Chinas, runners do not abuse race helpers. Unlicensed yobbos do.”

What do you talk about when running in a group? Anything that takes your mind off the

agony of how-many-kays-to-go. The conversation in the back of the pack

is not what might be termed profound. Indeed, after the latest jokes have been aired (the UK Tesco horsemeat crisis: “To beef or not to beef – that is equestrian”; A local cow walks into a bar. “Why the long face?” asks the barman. “Foreign ingredients are taking our jobs,” she answers) and opinions about the latest sporting loss have been expressed in vulgar phrases, the tone is set. Those expecting elevated discussion solving the world’s problems should look elsewhere. The latest gun controversy is a case in point.

Gun control, as a topic, soon had the group divided. We were grateful to slow down to a waddle to converse, and in no time the discussion became animated.

“Guns should be banned!” averred Renée. “Guns don’t kill people!” retorted Mike.

“What’s needed is gun-ownership control. Gun licences need to be properly monitored, with a detailed background check.”

And the fight was on. In no time, logic got a little distorted.

“Men with guns do kill people. Often women. What are you saying – it isn’t guns that kill people, it’s bullets? Next, are you going to tell me men don’t rape women?”

asked Sue with heavy sarcasm.“No, they don’t! Penises do!” answered

Mike, emotion colouring his thinking.“Well!” said Wendy, scandalised. “What

are you saying? We don’t only need gun control, we also need penis control?!”

This intrigued the gang. With relish, they joined in.

“Just imagine,” said Vern, “Licencing your whatsit!”

Kosie joined in. “The oke at the licensing

department would ask you questions. First question: What make is it? Answer: A short-barrel repeater – without a safety catch!”

The gang found this hilarious. And the suggestions got all the more ribald.

Question: Is it kept in a safe place? Answer: A lot of the time… in fact, far too

Licencing Fee

“WHen tHe St Bernard arriveS WitH a BarreL oF tHe

LiFe-Saving nectar around itS neck, tHe avaLancHe

victim doeS not Say: “Bad dog! tHiS iS not SingLe maLt.”

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Two Oceans

4 8 A P R I L 2 0 1 3

StalwartS & SpeedSterSTwo OceansSix Old Mutual Two Oceans Marathon runners

share their stories and race-day secrets. This is what we can learn from them…

Words Allister Arendse Photographs James Garaghty


“I focus on Two

oceans as the

sIngle most

important event of the

year.”

5 0 A P R I L 2 0 1 3

WHAT WORKS FOR MEPre-race

TAPER Anyone running Two Oceans must have done their planning and training, but a proper taper is crucial. One should really be conservative, and take it slow, and rest. If you’ve been

through consistent hard training then your energy really starts to get released. You feel strong and energetic.

SET A GOAL You shouldn’t approach the race having any qualms about how you’re going to do. Decide exactly what time you’re going for. A lot of people say: “If I’m lucky, I may get the time I want. Or maybe I won’t.” That’s one attitude that doesn’t work if you want to be successful in achieving your goal, particularly for a race you’re focused on.

CALCULATE I do some calculations and some analysis before the race as to what my strategy is going to be. I have an objective time and I have a fall-back time. Normally you know by the time you get to Hout Bay whether you can sustain your objective time or have to fall back to the other time. I write those two schedules on my arm with indelible ink. I just look on my arm to see what time I should be at a particular kilometre mark. Normally it’s every 10 kays or so, and other important points like halfway, the marathon mark and Constantia Nek. When you get beyond a certain point your head isn’t able to do complex calculations, so you need to know what they are.

GO LIGHTER One mistake I’ve made in the past is carbo-loading too vigorously, because by the time you get to the race you’re two or three kilograms heavier than you should be. I’m a bit more conservative now with taking in sufficient carbs before the race. I’m still in two minds about carbo-loading. I believe you must carbo-load, but not overdo it with too much pasta. I would rather take in carbo fluids. I also eat enough before the race. It’s just my belief that if you arrive at the start line with sufficient

energy then you’re in with a better chance of not fading later on.

BANK SLEEP A lot of people have trouble sleeping the night before. That’s not a problem, but it is important to get a good night’s sleep two nights before.

GET SET I get all my kit laid out the night before so that I’m not running around trying to find stuff in the morning. It’s important to get all your numbers pinned onto your vest, and plan how you’re going to carry your fuel, and make sure your watch is charged (if you’re racing with a GPS). Also that you’ve got your timing chip laced onto your shoe. All of these things are so important to avoid getting into a panic.

Race day RISE & SHINE Get up early, with a

couple of hours to spare. I usually have a shower and make sure I’m up and about a few hours before the run. I normally walk about a kilometre. A few of us get together at (fellowTwo Oceans stalwart) John Brimble’s house, and then we walk from there to the start. I think that’s very important. You don’t want to jump out of bed and within a short time be at the start line, and then you’re not properly loosened up either. That’s my routine after all these years. The shower in the morning helps me to warm up the body and feel fresh. Maybe it’s a little bit of just wanting to make myself look good as well. Looking good and feeling fresh helps.

BREAK IT UP I would plan for running the whole course at a constant pace, except for two sections of 4km: those being Chapman’s Peak and Constantia Nek. On those hills I allow myself a full minute per kilometre slower. What often happens is I arrive at the halfway spot on time, and then

I’ve got a minute per kilometre in the bank. I can have a nice time over the hills and enjoy the view. If you’re feeling good, you can end up flying up there with time in the bank.

Post-race REST & REPEAT Each year my road

running comes to an end after Two Oceans and then I’ve got six months of trail running. I’ve really enjoyed that, and it’s important for core fitness and eye-foot coordination. I’ve done some really wonderful trail runs. I’ve done the Hout Bay Trail Challenge and I’ve done the Otter Trail Run four times, and I’ve done the PUFfeR a few times.

MY CHALLENGEI think very long-term, so I don’t have short-term challenges. The biggest challenge is to strategise how I’m going to keep on going now for quite a lot of additional years. How I should train, and plan forward. Another challenge is not to lose interest – to keep finding the reason why I want to continue doing this. Certainly, as you get older you ask: “Do I really want to get up at 5.30 on a Saturday morning to run 30 or 40 kays? I think it’s easy to slip back into inactivity as you get older. A lot of people do. There are not many of us left… of my kind of era.

THE SOLUTIONI focus on Two Oceans as being the single most important event of the year. Every run I do, even if it’s a light run, is with that race in mind. The reason I do that is because I see Two Oceans as the motivation to pull me ahead and keep me going for an additional number of years. I think in goal-setting you need a target. A strong goal, something that’s simple and compelling: Two Oceans is mine.

Ultra

Tony AbrAhAmson started by running cross-country at primary school. He tried it out, and caught the feeling. But it was only as a teenager, living in St James, that he used to walk in the mountains – and realised he could cover more distance by jogging instead of walking.

“Later, when I went to university in 1970, I met up with some guys at Driekoppen who had done Comrades. Preston Moorcroft came back after having done the Comrades in 1969.

“He had these wonderful stories about this romantic race, and it just caught my imagination,” says Abrahamson. “I then decided to run Comrades in 1971.”

As a training run for Comrades that year he ran Two Oceans.

“It was just a little, informal race that served as a training run for Comrades,” he says. “That’s the way people thought of it. In my first year of running I was 21, so I only started running properly in 1971.”

Tony AbrAhAmson, Age 63

OccupAtiOn: Civil EnginEEr (ConsUlting)twO OceAns Résumé: 37 medAls. 28 bronzE, 4 silvEr, 4 sainsbUry. One blUE.

W W W. R U N N E R S W O R L D . C O . z A 5 1


FOCUS Pre-plan where you want to be at what point. Run accepting that it’s going to be painful and sore, but you can manage it if you have a plan. When it gets sore, you can accept it as part of the bigger plan.

EAT For the competitive runner, you don’t need to eat too much. When I was running competitively (3:25:55 in 1985), I couldn’t eat much before a race. I was too tense, and my stomach was stressed. But for the back runners (as I am now), it’s important to get up at least two or three hours before the race, and have a good breakfast.

Race day DON’T GET HIGH I have energy

gels before the race. I enjoy a small potato at the top of Chapman’s. It kind of fools your stomach, but doesn’t give you a big high followed by a low. I never have chocolate during a race because it gives you too much of a sugar jolt. I have Coke with water. I mix that and sip it throughout the run.

HAVE A PLAN I run to a schedule. I run a little bit faster to the 28-K point, because it’s a lot easier. These days I run 5:30/km to the 28-K. And then to Constantia Nek I allow for an extra 15sec/km. And then I go at about 6min/km to the finish. It doesn’t always work out perfectly, but you’ve got to have some kind of plan.

Post-race DRINK TEA In the old days I would

be out running the next day, but now I definitely take some time off. As much as I love my beer and wine I can’t face alcohol for a few hours after the race. I’d rather have a cup of tea, hydrate well, have a hot shower, and then take it easy for at least a month.

REWARD YOURSELF Do a few fun things. Allow yourself time to get hungry for racing again. I go to Muizenberg and run along the boardwalk with friends. Running, walking, chatting, going for a swim and having a coffee afterwards. That’s my type of running these days. Run as you feel.

MY CHALLENGETo manage myself... to realise I’m not going to be able to run as fast as I did, and I won’t recover as quickly. I’ve got to be selective about what I run.

THE SOLUTIONYou’ve got to have fun. If you really enjoy it then you can do it for a long time. I enjoy the simple things, like the incredible mornings. It’s a pain to get up early, but you’re out there running and you see the sun come up over the Helderberg and the sun reflecting off False Bay and you’re with friends. I’ve enjoyed the friendships. You can go and have a lekker cup of coffee or breakfast at a café somewhere – and then it’s still early, and it sets you up for the day. It’s a way of life.

John BrimBle, Age 65

OccupAtiOn: Self-employed (manufacturing company)twO OceAns Résumé: 33 medAls. 21 bronze, nine Silver, One SainSbury. twO blue.

ultra

John BrimBle enjoyed mountaineering and used to train with Don Hartley, who won the third and fourth Two Oceans events.

“Being a friend of his, I started running too, and thought of it as a good way to get fit for mountaineering,” says Brimble. “I ran Comrades before doing my first Oceans. You didn’t have to qualify in those days; you just had to rock up and run. I finished it – I won’t say I ran it – in about 9:55 or something. From then it seemed a natural progression to run Oceans.”

“You’ve got to have

fun. if you really

enjoy it then you can do it

for a long time.”

5 2 A P R I L 2 0 1 3

UrsUla Frans, Age 44

OccupAtiOn: full-time athletetwO OceAns Résumé: 11 medAls. 3 bronze, 3 gold, 4 SainSbury. One medal in the half marathon.

UrsUla Frans has established herself as one of the top performers on the South African road running scene over the past few years. She is a three-time Two Oceans Marathon gold medallist (2006, 2008, 2009) and top-20 finisher at Comrades (2007).

She was ‘discovered’ 12 years ago while running on the treadmill at the then- Health & Racquet Club in Mitchells Plain, when two runners from Top Form Athletics Club approached her and asked if she was interested in running.

“That was on a Tuesday,” recalls Frans. “They invited me to a race that Saturday, the Eerste Rivier 15km. That was my first race. And since then I’ve been running non-stop.”


GO EASY The week before I do easy runs up until the Wednesday, and then keep my feet up and stick to foods I know.

HELPING HAND At the moment my husband does my massage therapy. It’s working for me. Before the race I may visit a more specialised physio, but for maintenance, my husband does my massage.

SOOTHING MUSIC I play soft music and go to the beach. I avoid negativity. I avoid people who are negative and say things like: “You’re not going to make it.” I try to be on my own and relax. I like classical or instrumental music.

SHARPEN UP The Friday morning

before the race I do a kilometre warm-up followed by a fartlek session of five to eight 100m sprints. I walk back and repeat. And then do a kilometre cool-down. That helps me to sharpen up the legs. During general training I like hill repeats and long runs. Those are my favourite sessions.

SLEEP The day before the race I stay indoors. I spend time sleeping and relaxing. I watch a bit of TV or a movie. I let the time pass naturally.

Race day DON’T STRESS I’m up at 3am. I

have my porridge with diced banana. I do feel the butterflies, but I just start to focus on the race. I try not to get stressed out.

FUEL I don’t take Coke on the run. I grab some water at the first water station, and then at every second water station. I take an energy gel every 10km, depending on how I feel. It’s different for everyone, but that helps me.

Post-race ICE IT I don’t go for massage after a

race, because I feel too sore and tender. When I get home I sit in an ice bath. That eases inflammation and helps me feel better. I take ice baths for about three days after the race.

RECOVER RIGHT It helps the healing process to eat good food. I eat meat or fish, with some starch like rice or potatoes, and vegetables. I usually take a month off racing with only easy running and no speedwork.

MY CHALLENGEListening to my body. The mistake I made was doing a 10-K after a marathon if I felt okay; but not any more. It results in injury, and becomes a setback.

THE SOLUTIONI try to keep things in perspective. Running relieves stress and allows me to meet interesting people. Although there’s competitiveness in it I have fun.

“running relieves

stress and allows me to

meet interesting

people.”

W W W. R u n n e R s W o R L D . C o . z A 5 3


KEEP MOVING I do a lot of strides a week before the race. I do short speedwork, like 400 or 200 metres on the track, but nothing long. During normal training I’d do 15 to 20 repeats, but during the taper I do 8-10. It’s just to keep the legs moving, to keep things ticking over and to keep the fast-twitch

muscles activated.

HEAD OUT During the final two weeks before the race I lower my mileage as I approach the race. I go for an easy run the day before. Two days before I have a total rest day and just chill out.

RUB DOWN I see a physiotherapist every three to four weeks, just to make sure I’m injury-free. It helps a huge amount. It’s for maintenance, to prevent injury. I see Benita de Witt. Other than that it’s pretty much just running. Running is pretty simple. If you can run more than the other guy, you’re going to be better.

EAT CLEAN I try to look at what I eat. I try to eat healthily, but that’s easier said than done. I do make an effort to eat healthily.

RELAX I just carry on with life as normal. I watch a bit of TV, then go to bed early. Most of the work has been done already, so there’s nothing more you can do.

Race day WARM UP I get up early. Have

coffee, maybe a slice of toast. I get to the race 40 minutes before. Run for 30 minutes easy, and then line up and go. I don’t want to spend too much time standing and waiting around, so I warm up right to the end and then go into the seeding pen.

SIMPLIFY For me, I know what my race pace is going to be and I try to stick to that. It’s very hard to try to have different splits for different kays, depending on where the hills are. I just work out what I want to run and stick to

that. At each kay marker I take a split on my watch, and that gives me an idea if I’m on track or not.

Post-race DRINK UP After the race I’ll

generally take a recovery drink or any supplement with protein in it, and then just relax the rest of the day, maybe sleep for a while if I need to. But generally just have an ordinary day.

GO BY FEEL The time I take off until I run again is generally decided by feel; if I’m feeling okay the next day then I’ll go for a jog. Often I’ll swim, as this is easier on the body and loosens you up. I recover pretty quickly from a half marathon, so I could potentially race in two weeks, but I prefer to pick a few events and train for them rather than just racing everything. The ultra is a different story; to recover properly from that will take at least a month.

MY CHALLENGERemaining injury-free and getting over all those niggles. It’s just so hard. Especially when you start to increase your mileage. If you can just manage your niggles then you’re halfway there. For me, that’s the hardest part.

THE SOLUTIONDoing cross-training. Core work. I see De Witt once a month for maintenance. She does lynotherapy. It helps a huge amount. It’s also about listening to your body; if you feel a niggle, it’s important to take a rest. Take two days off. That’s key – don’t push through a niggle, because then it may become a full-blown injury. I do a bit of swimming, and then mainly just a bit of core work at the gym. Basic moves, working the core and glutes.

HALF

Ben BrimBle started running in high school, doing cross-country and track. He enjoyed it, discovered he was good at it, and kept running at university.

He dipped under 90 minutes in his first Two Oceans Half Marathon in 2003, finishing in 1:29:39, and has since run a PB 1:12:05, in 2008.

He finished in 1:16:12 last year, and has turned his attention to the ultra for the first time this year.

“I needed a new challenge, and Oceans is something I’ve always wanted to do. I’m probably a bit young to be doing it, but it’s an iconic race, especially in South Africa. I decided I wanted to give it a go.”

He has a realistic, yet ambitious goal for the race.

“I want to go out at just under 4min/km, which will give me just under 3:35. That’s what I want to aim for. Nothing amazing at all, but for my first ultra it will definitely be a challenge.”

Ben BrimBle, Age 27

OccupAtiOn: EnvironmEntAL oFFicEr, DEpArtmEnt oF EnvironmEntAL AFFAirs & DEvELopmEnt pLAnningtwO OceAns Résumé: seven medAls, All silveR.

5 4 A P R I L 2 0 1 3

“Running is pretty simple. if you

can run more than the other guy,

you’re going to be betteR.”



STRIKE A BALANCE A balance between hard interval training sessions on the track, recovery runs and long training runs is an important part of my training throughout the year. Sharpening sessions until a week before a big event like the Two Oceans Half Marathon is key to my success. One of my favourite sessions a week before is six to eight 1km intervals at faster than race pace.

REST It’s important to rest well a week before. I believe a well balanced diet together with a well planned training programme and specific supplements go hand in hand. The one can’t do without the other. I eat a well balanced diet, between protein, carbohydrate and healthy fats.

READY I am well planned a day before the race. The night before I put out everything that is needed. I keep a checklist to make sure everything is ready. That gives me confidence.

FUEL UP I have a meal of low-GI carbohydrates and protein two to three hours before the race. I drink USN CytoPower HP and pure glutamine to help me race in top gear.

Race day STAY POSITIVE It helps me to stay

positive, knowing the hard work of training has been done. I always race against my competitors. My coach, Riël Hauman, has worked out my pacing specific to my ability. During my race I try and go out strong for positioning, then race comfortably at race pace, and always keep extra energy for the last 2 to 3 kilometres, to finish strong.

Post-race REPAIR Within 30 minutes after

the race I drink USN pure protein with glutamine and CytoPower HP. The combination of carbs and protein helps to restore energy and to help repair damaged muscle fibres. This helps me resume training as soon as possible after the event. I take a full day or two of rest after a big race. The rest of the week I do slow, easy recovery runs. I only resume interval training a week after the race. My next competitive race would be about a month or two later, to make sure I’m well conditioned.

MY CHALLENGETo reach my goals. It keeps me focused and motivated to train and race to the best of my ability. It’s a challenge for me, but a positive one.

THE SOLUTIONTo take it one step at a time... to challenge my body, slowly but surely.

Ulrica Stander broke into the Top 10 at Two Oceans last year, finishing eighth, in 1:23:09. This year she’d like to improve to fifth or sixth place, and finish in under 1:20.

She’s one of South Africa’s best runners, from 800m on the track to the half marathon. She never runs more than 70km a week, and rarely more than 20km for a long run. While Stander is an elite athlete, she is not a professional. She has a full-time job, and a family, with two young children. Her time is limited, and therefore her training is low in volume and high in intensity. She trains only once a day, six days a week.

After Two Oceans she will turn her attention to the South African masters track series, the SA Half Marathon and the World Masters Athletics Championships in Brazil.

“To reach my goals. It keeps me focused & motivated

to train and race to the besT of my

ability.”

UlRICa sTaNDeR, Age 38

OccupAtiOn: SaleS RepReSentativetwO OceAns Résumé: Five medAls. twO bRonze, twO SilveR, One gold.

5 6 A P R I L 2 0 1 3


STAY SHARP With my volume of training, I peak about three weeks before the race and then start my taper. I then increase the quality of my speed and strength training. I reduce mileage and sharpen up the body. I do speed-play three or four days before the race: short bursts of anything between 30 seconds and three minutes, with easy running in between.

STAY LOOSE I’m getting into a good stretching routine as part of my cool-down, to increase suppleness and flexibility.

MASSAGE HELPS I went for massage in the week before the ultra last year. I’d been doing high-volume training, of over 140km/week, but hadn’t been doing much post-run stretching, so I needed some urgent intervention from a physiotherapist. It made me realise that when you run you have a lot of stresses on your muscles, and don’t realise how they tense up if you don’t stretch regularly. It was a learning curve.

Race day GO MINIMAL I get up as early as

possible before the race. Usually two hours or earlier. I have a light breakfast, which, for me at the moment, is a bowl of FutureLife and water, and I sip energy drink until a few minutes before the race. A minimal breakfast works for me. I’ve found that if I keep it simple, it works out.

SIP I don’t take in too many fluids during the race. I take a sip, and drink Coke or energy drink at the 12-K mark. Runners often drink too much, and that results in a gain in fluid weight. It can also result in an electrolyte deficiency if too much water is consumed. That can result in low sodium levels. I would urge runners not to drink an entire sachet at every stop. But if the conditions are hot, then drink to thirst.

COOL IT Our body temperature heats up as we run, so it’s a good idea to spray some water on your legs, neck or the back of your shirt to give you some relief.

Post-race If you’re well conditioned then you

don’t need a major break between racing and starting to train lightly again. I think a couple of days rest is enough. A lot of people think I’m crazy not to take a longer rest, but that’s what I do.

THE CHALLENGEThe constant challenge is to push myself through the pain barrier to become better. I believe fear of pain can stop you from improving. We don’t want to reach that threshold, but over time you need to push the pain barrier back. My challenge is to go through different levels of fatigue to become better. Sometimes the mind plays tricks on you, and you give up. My challenge is to never stop running and to become better.

THE SOLUTIONTraining should push you to the next level. Through training I’m becoming more confident about what my body can do. My coach, Frans Pienaar, motivates me. The key is to train enough to reach my goals, but not too much. It’s a delicate balance.

Salih Solomon, Age: 32

OccupAtiOn: Medical doctortwO OceAns Résumé: six medAls. Five bronze in the half. One SainSbury in the ultra (in 2012).

half

Salih Solomon is flying. He started running socially in 2001, and ran his first Two Oceans half in 1:39:15. This year, he ran the Peninsula Half Marathon in 1:25.

Motivated by the pursuit of improvement, Solomon completed last year’s Peninsula Marathon in just over three hours to qualify for this year’s Boston Marathon on 15 April. That iconic race is his main goal, and with several Two Oceans under his belt he will be using this year’s half marathon as a training run for Boston.

He hated running in his youth and preferred the short, sharp intensity of rugby, where he played flank.

When he realised he was too injury-prone for the hard game, he had to find something else to keep himself active.

“Running seemed like the obvious thing,” he says. “Over the past three years I’ve become a lot more serious about running. I started socially, and then progressively increased distance and performance.”

W W W. R U n n e R S W O R L d . C O . z A 5 7

“Through training i’m

becoming more

confident about what my body

can do.”

Keep It Simple

are you looking for an easy way to

complement your running with stretches

and exercises? then follow this plan to

get limber, build strength, and hasten

healing – with just a resistance band, foam

roller, and your own body weight.

by jon-erik kawamoto EASY STRETCHHugging your knee opens up your hip joints, which helps improve your range of motion.

5 8 A P R I L 2 0 1 3

Or Crank It Up

are you happier doing a full-body

workout, complete with equipment, a few

times a week? the weights and stability tools in

this more intense programme boost your fitness –

and the fun factor. you can do this routine in the gym,

or get the gear to do it at home whenever you like.

by sarah bowen shea CARRY ONGear like this sandbag

ramps up the challenge and breaks the monotony.

Photographs by Guido Vitti


Improve Mobility

The move Knee hug to hip-flexor stretch GeT iT riGhT (A) Hug your left knee to your chest while maintaining a tall posture. (B) Release the leg and immediately step backwards with it into a lunge until your right knee is at a 90-degree angle. Squeeze your butt and reach for the ceiling. Hold for five seconds. repeat five times, then switch sides.

etting strong isn’t only about hefting weights. It’s also about addressing the little things that, over time, can cause big

problems. With this simple plan, you’ll focus on improving the range of motion in your joints with simple body-weight exercises; strengthening imbalances in your muscles with resistance bands; and speeding up the healing process by self-massaging with foam rollers, hockey balls, and/or rolling pins. Do all – or a combo – of the exercises below four to five times a week.

The move Split squat quadriceps stretch GeT iT riGhT (A) Stand a lunge-length away from a couch so the seat is behind you, and place the top of your right foot on its edge. Cross arms in front of chest. (B) Maintaining a straight torso, slowly drop into a lunge until left knee is at 90 degrees. Hold for five seconds. repeat five times, then switch legs.

The move Ankle mobility wall exercise GeT iT riGhT (A) Stand with the toes of your left foot 10cm from a wall. Position your left knee directly behind your left big toe. (B) Keep your heel flat and move your left knee forward and back 10 times. repeat with your knee over your middle toe, then outside your little toe. repeat on right side.

A

A

A

B

B

B

Keep It Simple

6 0 A P R I L 2 0 1 3

G

Illus

trat

ions

by

Ch

ar

lie

la

yt

on

SandBell

Sandbag

“Adding tools helps you recruit muscles you haven’t been using, and they add variety and intensity, which boosts motivation,” says Ashleigh Kayser, a certified personal trainer. Kayser designed the full-body plan below using six popular pieces of home gym gear. Start with a light weight, until you’ve mastered the form. Complete the entire routine two or three times a week.

The Move Weighted, elevated push-up TargeTs Pectorals, deltoids, lats, and core geT iT righT (a) Place sandbell between shoulder blades and assume a push-up position with feet elevated on a stair step or low table. (B) Bend elbows to lower nose almost to the ground, keeping ankles, hips, and shoulders in a straight line. Push back up. Do 10 to 15 reps.

The Move Zercher squats TargeTs Glutes, lower abs, quads, and biceps geT iT righT (a) Stand with feet shoulder-width apart, extend arms, press palms together, and cradle sandbag at the crux of bent elbows. (B) Keeping the bag at shoulder height, squat until hips are level with knees, and keep weight on heels. Squeeze glutes, thrust hips, and return to standing. Perform 15.

The Move Plank and pull TargeTs Shoulders, lats, core, and chest geT iT righT (a) Assume push-up position with sandbag on floor underneath chest. Bend elbows until chest touches sandbag, then push up. (B) Walk hands and feet forward three small steps, keeping butt down and body in straight line, then reach back and pull sandbag with left hand until it’s under chest. repeat 10 times, alternating pulling hand. Sandbag available from Sportsmans Warehouse

A

A

A

A

B

B

B

B

See this move at runnersworld.

co.za/workouts

Crank It Up

w w w. r u n n e r S w o r l d . c o . z a 6 1

The Move Wood chop TargeTs Deltoids, quads, glutes, and core geT iT righT (a) Stand with feet shoulder-width apart. Hold a sandbell by the seams, elbows slightly bent, and squat while lowering sandbell to outside of left foot. (B) Stand and raise sandbell overhead slightly to the right. Squat and take sandbell to outside of right foot. alternate 15 times on each side for one set. Available from wantitall.co.za

Attack Weaknesses

The move Single-leg hip thrust TargeTs Gluteus maximus geT iT righT (a) Sit on the ground facing away from your couch and lean back with your shoulders on the edge of the seat. Spread arms out on couch for stability. Bend both knees. Keep your left heel on the ground and lift your right foot slightly off the floor. (B) Drive your hips and right knee upwards until you form a nearly straight line from your left knee to your shoulder. Hold for five seconds, then lower. repeat 10 times, then switch legs.

The move Resistance-band walks TargeTs Gluteus muscle geT iT righT (a) Tie a resistance band snugly around your ankles and stand with feet about hip-width apart. (B) Keeping knees straight and maintaining constant tension on the band, take 10 mini-steps to the left. Reverse direction and take 10 mini-steps to the right. repeat. Then shuffle forward for 20 steps, maintaining constant tension.

A

A

A

B

B

Keep It Simple

6 2 A P R I L 2 0 1 3

The move Resistance-band isometrics TargeTs Hip flexors geT iT righT Sit on the floor and tie or loop a resistance band around the midfoot of both feet, tight enough that you feel light tension when feet are close together. (a) Lie on your back, arms out to your sides, and bring your knees towards your chest, with your toes pointed towards the ceiling. (B) Keeping the left knee bent, press your right leg forward until it’s fully extended. Hold for five seconds, then switch and press with your left leg. Do eight reps per leg.

B

The move Burpee with a shoulder press TargeTs Core, shoulders, chest, back,quads, and glutes geT iT righT (a) Standing before a Bosu with its flat side facing up, bend at waist and knees and grasp both handles. Quickly jump back with both feet into a plank position. Do a push-up. (B) Jump feet back close to edge of the Bosu, then, in one motion, stand and lift the Bosu off the ground and press it overhead. Keeping hands on handles, bend at waist and knees to return the Bosu to the ground. repeat sequence continuously for 45 to 60 seconds.

Bosu Ball

The move Dead bug TargeTs Core geT iT righT Lie with lower back (but not upper back) supported by rounded side of Bosu ball. Bend knees into a 90-degree angle, and hold them directly above hips. Lift arms out to the side. hold for 45 to 60 seconds.

A B

The move Side-lying leg lifts TargeTs Hips, inner thighs, and core geT iT righT (a) Lie on right side, ball between lower calves, with right leg on ground. Place hands in front of torso for added support if necessary. (B) Keep legs straight and lift ball up as high as possible without losing form (range of motion may be small), using inner thighs, hips, and core to keep you in place. Hold ball suspended at highest point for 20 to 30 seconds. Lower and repeat on opposite side.

Stability Ball

The move Hamstring roll TargeTs Hamstrings, hips, calves, and lower abs geT iT righT (a) Lie flat on ground with arms along sides, palms down. Place heels on top of stability ball. Keeping shoulders and arms on floor, lift hips until body forms a straight line from shoulders to ankles. (B) Using your heels and bottoms of feet, roll ball as close to hamstrings as possible. Roll ball back to start position, keeping hips elevated so your butt doesn’t sag, and repeat. Do 15 reps.

A

B

B

A

See this move atrunnersworld.co.za/

workouts.

Crank It Up

w w w. r u n n e r S w o r l d . c o . z a 6 3

Massage Muscles

The move Calf rollout GeT iT riGhT Sit on the ground with legs extended. Place foam roller beneath and perpendicular to left calf. Cross your right ankle over your left and, supporting your upper body with your hands, lift your hips slightly off the ground. Roll along the length of the muscle for two minutes, then switch legs.

The move Quadriceps rollout GeT iT riGhT Lie on your belly with legs extended and elbows supporting your upper body. Slide a foam roller beneath and perpendicular to your right quadriceps. Cross your left ankle behind your right. Roll slowly up and down the full length of your thigh, keeping the muscle loose and pausing on any trouble spots. roll for two minutes, then switch legs.

The move Hip-rotator rollout GeT iT riGhT Sit with right glute on a hockey ball or foam roller. Bend your left knee and cross your right leg over the left, hands on floor behind you for support. Gently roll the muscle over the ball. Relax the muscle and pause on areas of tightness. roll for two minutes, then switch sides.

The move IT-band rollout GeT iT riGhT Lie on your right side, supporting yourself with your right arm. Slide a foam roller beneath and perpendicular to your right thigh, and slowly draw the outside of your thigh up and down the roller. Try to keep the muscle relaxed, and pause on hot spots. Continue for two minutes, then switch sides.

Keep It Simple

6 4 A P R I L 2 0 1 3

Slambells

The move Push press TargeTs Core, shoulders, biceps, hips, and back geT iT righT (a) Stand with feet shoulder-width apart, knees slightly bent. Extend elbows to sides and hold a Slambell in each hand so it rests against top of forearm. (B) Straighten knees while pressing bells directly above shoulders. Bend knees, return bells to start position, and repeat. Do 12 reps. slambelltraining.com; or substitute dumbbells or kettlebells for Slambells.

The move Forward lunge with pass TargeTs Forearms, core, quads, and glutes geT iT righT (a) Choose a challenging-weight Slambell and hold it by the handle in your right hand. (B) Step forward with left leg into a lunge. At the lowest part of the lunge, pass Slambell beneath left leg to left hand, then return to standing. Repeat with right leg, passing Slambell from left to right hand. alternate for 20 reps.

The move Swinging ab tuck TargeTs Abs, hips, shoulders, and triceps geT iT righT (a) Set up bars so they are parallel to each other. Grasp a bar in each hand, keep wrists directly below shoulders, and extend legs behind you. (B) Brace arms and swing knees forward into a tuck. Use momentum and lower ab strength to swing knees forward almost to shoulder height. Swing knees back and extend legs behind you, trying to keep feet off floor while swinging back and forth. Do eight to 12 swings.

Lebert Equaliser

The move Body pull TargeTs Back geT iT righT (a) Lie between parallel Equaliser bars. Reach up and grasp black foam handles with fingers facing inward. Keeping feet flat on floor, bend knees and raise hips. Shoulders will now be off the floor. (B) Keeping gaze focused on ceiling, pull body to shoulder height between bars. Slowly lower to start position. Do eight to 10 reps. Available from fluiditywellness.com

A

A

A

BB

B

B

A

Crank It Up


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Your reward for a good long run is the perfect blendof carbs and protein, fluffy yet filling, rendered in one of a thousand

delicious ways By Ted Spiker Photographs by liSa Shin


RW’s Ultimate Guide to Flapjacks

o6 8 A P R I L 2 0 1 3

on friday morning, I meet five runners for a six-kay spin around town. Lydia DePue leads the running programme at the local sports shop, which celebrates Fridays with a costume run; hence her bunny ears. She mapped today’s course, which starts and ends at a well-known breakfast spot. We have two items on our agenda: (1) an easy run amid the breathtaking scenery; and (2), a serious order of flapjacks afterwards.

As one who often falls into the rut of running by myself on the same flat route on the same nondescript roads, I enjoy every step of this group outing. We run on cobblestones, under oaks, and along a river. We run through the historic cemetery with its war dead and through the landscaped park. We talk about race strategy and local must-eat-there restaurants.

“I think we have some people in our running group,” Lydia says, “who run just for the Saturday breakfasts.”

I want to respond, “Some people?”As runners, we live in this loop: We burn. We earn. We yearn.Of all the foods that a runner might use to lube the anatomical

engine, there’s little doubt about what tops the list – those circular stacks of flour that can be morphed into any flavour, texture, or style you want. Buttery, syrupy, nutty, fruity, mushy, crispy, cakey, creamy, chunky, sugary, chocolate-y. Short stacks, high stacks. As big as a wickie’s glove, as small as a monocle. One, three, five, a dozen,

okay, I’ll finish yours, too. For a runner, the flapjack is to a weekend morning as a braai is to a public holiday, as a boerie roll is to a school rugby match, as a martini is to James Bond.

Soon, we circle back to our planned breakfast establishment, a local landmark whose fame (and notoriety) has spread far and wide among health nuts and gluttons alike – appropriate, I think, when discussing the lore and legend of the flapjack.

Aah, flapjacks. So good. And so evil – if left to the renegade whims of tongue and stomach.

After the run, we sit at an outside table next to the road we ran on. The talk ricochets around all things running – fund-raising, Two Oceans, expo locations, Oscar Pistorius, and something called the Running of the Bullshitters – a Port Elizabeth pub-crawl version of Pamplona’s Running of the Bulls.

While my mouth talks, my mouth waits.I order two flapjacks. On one side, they’re tree-bark brown. On the

other, more dough-coloured. Why only two? Well, their arrival is announced by their size: they’re so big that I can’t even see the plate – a helicopter could land on them. I add butter, I add syrup. With coffee and a side order of bacon, each bite of pancake is firm yet soft,

circular logicLoaded with energy-replenishing

carbohydrates, flapjacks take centre stage at a post-run

breakfast.


sweet yet substantial, light yet filling. Perfect gustatory balance.This, I know, is the finish line.

zoom in to our table, and you’ll see a bunch of sweaty-headed, synthetic-fabric-wearing runners eating a satisfying post-run breakfast. Zoom out and you’ll see that same scene played out every weekend in just about every neighbourhood where people run: athletes of all speeds and sizes talking about past and future runs over flapjacks and pancakes of all flavours and diameters. A flapjack’s beauty, of course, lies in its simplicity. But the endless potential variations are what make them sublime. (I like mine brown. My wife likes them gooey. My kids like the ones my sister makes.)

Though some might argue that pasta or GU represents the perfect running fuel, others make the case that nothing stacks up to, well, stacks of flapjacks. “They’re a dense source of energy, meaning that you don’t have to stuff your face to get a great deal of kilojoules out of them,” says dietician Lisa Dorfman, director of a university programme on nutrition for health and human performance.

But for runners, they’re more than that. They’re warm and spongy. Indulgent yet fulfilling. The ideal vehicle to carry berries or nuts (good) or butter and syrup (evil). They can be blinged up with all the flair of Las Vegas, but hold up wonderfully on their own in their pure nakedness. “Flapjacks reflect our sit-down breakfast time, now that we’ve evolved into a ‘shove a bar in your mouth and call it breakfast’ culture,” Dorfman says. “The flapjack is a feel-good kind of food.”

There is evidence of flapjack-looking creations from many centuries ago, and perhaps the first English recipe was recorded in a book from 1588 called Good Huswifes Handmaide for the Kitchen. “It was just the natural thing you’d do if you had flour and were trying to make something quick,” says food historian Ken Albala, author of Pancake: A Global History.

Different cultures have different recipes and names, Albala points out. The word ‘pancake’ originates from an ancient Greek flat cake called plakous. Today, the French make them paper-thin and crispy and call them crêpes. In Russia, they’re known as blini, slightly thicker than a crêpe. In the US and Canada, they call them pancakes, hotcakes, griddlecakes – and flapjacks, like we do in SA. And we make them thick and fluffy.

Besides being a comfort food to many cultures, flapjacks are a staple for athletes. Up until the 1960s, the feeling in sports (bred by football coaches) was that you ate steak and eggs before the big game. But in the late ’60s and early ’70s, a shift took place. As research pointed us to the same conclusions and the numbers of fitness runners grew, we saw a rise in so-called carbo-loading.

“I was doing a book with a football coach,” says marathon-coaching legend Hal Higdon. “He had his players eating spaghetti the night before the game. We started to figure out that the big forward who needed to have energy in the last 15 minutes of the game was the same as the runner getting past the 30-kay mark in a marathon.”

So began the ritual of the carbo-load: It started in the form of pasta and potatoes the night before a race, but it eventually extended into traditional breakfast foods as well, such as waffles, bagels, and flapjacks. Logic (or maybe hunger hormones) tells us that if we burn

carbs during a hard run, we must replenish carbs afterwards. And dammit, after we run we replenish with flapjacks. And syrup that trickles down the pile like molten lava. And melting butter that, as you decorate your stack with it, makes you feel like you’re living in slow-mo.

The love of flapjacks struck US Olympic marathoner Ryan Hall as a baby. He would stand in his crib and wait for his mom in the morning. When he saw her, he spoke: “Flapjacks.”

It was one of his first words.“Yeah, we had a lot of them growing up,” Hall says now.As Hall got older, he drifted away from them. But when he started

running marathons in 2007, he would wake up starving. Cereal wouldn’t cut it. So one day, he threw a scoop of protein shake into some flapjack mix. And that was that. Now, Hall eats one big flapjack a day. On the road, he carries a hotplate and frying pan to make his own gluten-free recipe.

“Sometimes, I throw in sour cream, ricotta cheese, chocolate

chips,” he says. “They sit really well in my stomach and fill me up. After workouts, they’re just what I need.”

the next week, i entered a killer family beach race – a five-kay course over some huge sand dunes. Throughout, my legs and lungs burned, as my 12-year-old twin boys blazed ahead of me. Afterwards, my boys, my wife and I made a beeline for the local pancake joint.

As I waited in line, dripping sweat on the people behind me, I looked at the blackboard menu: Chocolate Crunch, Chocolate Monkey, Chocolate Nutter, Berry Berry, Berry Crunch, Blue Crunch, Blue Monkey, Crunchy Monkey. Some nutty, some decadently sweet, all bleeping beautiful.

I made my choice: a chocolate coconut topping called Coco Loco. A Bounty-bar-flavoured flapjack, if you will. And oh, I will… I took every bite of that sweet stack the way I took every step up those dunes. Slo-o-o-o-o-wly.

Between the race and the meal, it feels like bodily equilibrium. Work hard, eat heartily. And that’s what it’s all about, really – any of us can do the work and enjoy the rewards, whether we’re struggling runners, lifelong age-groupers, or elites.

Like all of us who live in this euphoric loop of burning and earning, Ryan Hall knows the power and majesty of our favorite fuel. “If I could eat one thing for the rest of my life,” he says, “it would be flapjacks.”

RW Stacks Survey

How many flapjacks are in your stack?

One: 4% | Two: 30% | Three: 47% | Four or more: 19%*Based on an online poll of 4 030 readers

Pam Anderson’s Multi-grain Medallions

1 cup white flour¹/³ cup each: cornmeal,

wholewheat flour, and old-fashioned rolled oats

4 teaspoons sugar1 teaspoon salt1 teaspoon baking powder

½ teaspoon baking soda1½ cups low-fat buttermilk½ cup low-fat milk (or water)2 large eggs2 tablespoons vegetable oil, plus

extra for brushing the griddle1 teaspoon vanilla essence

Makes: 16 ten-centimetre flapjacks serves: 8

The RW contributing chef and author of Cook Without a Book: Meatless Meals puts a healthy twist on the classic buttermilk stack 1 Muscle

Motivator Bake in dates, raisins, and cinnamon. The potassium in dates and raisins gives you protection against muscle cramps. Anti-inflammatory cinnamon reduces soreness.

2 stoMach soother Mix fresh apricot and fresh ginger into batter; top pancakes with honey. Fibre from apricots, slow-digesting honey, and ginger can help calm an upset stomach.

3 cranberry oatMix ground oats with white flour (1:1 ratio); add oatmeal, dried cranberries, and orange zest to batter; top flapjacks with cooked cranberries and cinnamon. Oats provide good-for-you fibre, while vitamin C in cranberries can help convert fatty acids into energy.

4 espresso delivery Substitute espresso for half the milk; mix cocoa powder and hazelnuts into batter; top with raspberries. Caffeine reduces the brain’s perception of exertion, improving performance. B vitamins in hazelnuts help your body process energy more efficiently.

5 pb boosterUse only wholewheat and white flour (1:2 ratio), mix bananas into batter; top flapjacks with peanut butter and apple slices. Whole- wheat and peanut butter combine to make a complete protein with all the essential amino acids needed for muscle repair.

6 Quirky Quinoa Mix quinoa and white flour (1:1 ratio); add lemon zest, cinnamon, nutmeg and blueberries to batter; dust with powdered sugar. Quinoa is a quality protein because it contains all essential amino acids – ideal for vegetarians.

7 Green Monster Mix chopped baby spinach leaves into batter; top with strawberry puree and a sprinkle of powdered sugar. Strawberries are packed with vitamin C, and spinach provides a heavy dose of vitamin K for bone health.

8 Guac it outMix corn kernels into batter; top flapjacks with homemade guacamole. Avocados contain good fats to lower bad cholesterol. Corn’s high fibre and B-complex vitamins have been shown to help regulate blood sugar.

9 aztec warriorMix chilli pepper, unsweetened cocoa powder, and chopped dark chocolate (70% cacao) into batter. Chile peppers contain capsaicin, which can relieve a stuffy nose. The flavonoids in dark chocolate can help lower high blood pressure.

10 FiG & pear Fibrecake Mix figs, pears, and walnuts into batter; top with Greek (or vanilla) yoghurt. Figs, pears, and walnuts pack in the fibre, while protein-rich Greek yoghurt satisfies your appetite.

Directions: Heat a large, non-stick skillet or griddle over low heat. Mix flour, whole grains, sugar, salt, baking powder, and baking soda in a bowl. Note: white flour is included to provide fluffiness. If you don’t have all three whole grains, pick one and use the following ratios: 1:2 wholewheat to white; 1:1 oats/cornmeal to white. Microwave buttermilk and milk for 30 seconds in a 2-cup measuring cup. Whisk in eggs, oil, and vanilla. Pour wet ingredients into dry; whisk until just mixed. Return batter to measuring cup. Increase heat to medium and brush skillet with oil. When oil starts to spider, pour batter 1/4 cup at a time. When flapjack bottoms are golden brown and tops start to bubble, after about 2 to 3 minutes, flip flapjacks; cook until golden brown on other side. Repeat, brushing skillet or griddle with oil. Serve hot.

nuTriTion DaTa

kilojoules per serving (two flapjacks): 1 240 Carbs: 26g Fibre: 2g protein: 8g Fat: 6g

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7 0 A P R I L 2 0 1 3

10 Super Spins On Her Recipe You

Should Try Now

40 MoreWant to see more mouth-watering

recipes and topping ideas?Visit runnersworld.co.za/flapjacks

to check out 40 other concoctions and combinations.

Each of these unique concoctions is tailored to

a runner’s specific

nutritional needs

1 2 3

4 5

6 87

9 10


When do you prefer to eat them?Pre-run: 16% | Post-run: 62% | Both! 21%

RW Stacks Survey

7 2 A P R I L 2 0 1 3

Bacon It’s high in fat and sodium, so limit yourself to two strips. Choose turkey bacon only if less fatty.

BlueBerries Any fresh fruit is good, but these are especially high in antioxidants, which combat tissue-damaging free-oxygen molecules.

Butter Cut kilojoules with whipped butter, or look for a butter containing omega fatty acids. Fats help you absorb vitamins A, D, E, and K.

cinnamon Not just for flavour – the spice may help lower blood sugar and reduce inflammation.

Greek yoGhurt Skip whipped cream; top with fat-free Greek yoghurt (25g protein/ 170-gram serving). Peanut Butter is high in monounsaturated fats – and those are healthy fats for the heart.

raisins, aPricots Dried apricots for vitamin A; and one serving of raisins has 17 per cent of your daily iron needs. Both are high in dietary fibre and antioxidants.

real maPle syruP If high-fructose corn syrup is one of the ingredients, stay away. The real thing – a good source of zinc and manganese – lists just one ingredient: 100% pure maple syrup.

Tip-Top Toppings

Ain’t No Lies, Accessorise!

1 Mix dry ingredients and wet ingredients separately the night before so that when you’re ready, you can simply whisk the wet mix into the dry.

2 After mixing your wet and dry ingredients, move batter to a measuring cup for easy pouring.

3 Batter should pour smoothly. If it’s too thick, whisk in water, a teaspoon at a time. If it’s too thin, whisk in flour a teaspoon at a time.

4 For golden-brown flapjacks, heat the pan on low during prep. Once the batter’s made, increase to medium and pour.

5 Lightly brush the heating pan with oil. When the beads of oil start to shimmer, it’s time to cook.

6 If pan smokes during preheating or in between batches, remove it from the stove top until it subsides.

7 Flip when the edges are set and bubbles start to form.

8 If you cook flapjacks often, invest in a stove-top griddle. It doubles the cooking surface and reduces the need to cook in batches.

Mix Mastery

8 Sizzling Skillet SecretsBy Pam Anderson

What do you put on (or in!) them?Syrup: 65% | Fresh fruit: 42% | Butter: 40%

Chocolate chips: 17% | Nuts: 11% | Whipped cream: 7%

Other: 19% Most popular ‘other’ ingredients:

Peanut butter, yoghurt, honey

RW Stacks Survey

Kick-start your running career with our free 28-day training programme designed specifically for beginners. Sign up to the weekly newsletter, and every week you’ll get your training plan for the next seven days – plus great nutrition, training and motivation tips.

Join The Programme!visit www.runnersworld.co.za/28days

HYDRATION FOR

OPTIMALPERFORMANCE

Fluid replacement is probably the most important nutritional concern for athletes.(1) A loss of two or more percent of body weight due to sweating can cause cramps, dizziness, fatigue and even heat illnesses such as heat stroke.(2) It is therefore essential to replace this fl uid loss with an appropriate solution. Consumption of beverages containing electrolytes can help maintain fl uid-electrolyte balance and sustain exercise performance.(2)

A general guideline for ascertaining your fl uid needs after exercise is to weigh yourself before and after exercise. Drink 600-720 mlfor every 0.4 kg lost.(2)

HYDRATION FOROPTIMALPERFORMANCE

Helps prevent dehydration through fast, effi cient fl uid and electrolyte absorptionFor an effective source of carbohydrates and electrolytes to help balance and replenish lost fl uids and mineralsHelp maintain proper fl uid balanceHelps delay the onset of fatigueRich in essential electrolytes (sodium and potassium)Rich in carbohydratesSupports optimal performanceSpeeds up recovery after exerciseSpeeds up recovery after exercise

References: 1. Fluids and hydration. Berning, J. RelayHealth, 2009. 2. Proper hydration for Exercise – Water or Sports drink? Quinn, E. Adapted from: http://sportsmedicine.about.com. ® Trademark © Johnson & Johnson (Pty) Ltd 2013.Talk to us on sharecall 0860 410032 or email [email protected] or sms jnj and your comment to +27 83 293 3273. 1/REH/7/13/A/PR.

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And then still run another 50kmAnd Fields… and Bothas…

CONQUER

COWIES


Lost SolesDespite route markers, marshals and

thousands of other athletes all running in

the same direction, are our soles safe from becoming

hideously, dreadfully, lost? A bunch of easily-

distracted runners share their tales of short cuts,

vaulting over landmarks, and ignoring all signs

of imminent doom.Words By LISA NEVITT

7 6 A P R I L 2 0 1 3

he Wrong RaceSamu from Bryanston claims to be ‘observant’. But anyone observing the comedy of errors that led to her running the City2City ultra marathon instead of the half wouldn’t have been at all surprised – although she was.

Leaving her phone and money in the car, and ignoring

all the large info posters, Samu headed in the direction of the wrong start line (which was 50km away, in a different suburb). She even spotted a member of her athletics club who she knew was running the ultra. Participants began singing an old struggle song, Siyaya

ePitoli, meaning ‘We are going to Pretoria’. “No we’re not?!” she thought.

“Everyone was wearing a 50km race number,” she began to realise at last. “The last marathon I had run was over 18 months beforehand; and even if I did finish, I had no phone or money to help me get home.

“But I had got out of bed, put on my takkies, and I had to run – no matter what the distance. I crossed the finish line 34 minutes shy of qualifying for Comrades; emotional, relieved, hungry. Those posters I saw on my drive to work haunted me for weeks, and my colleagues couldn’t understand why I hadn’t just got back in my car and driven home.”

Tracy Mackay from East London may

have started the right race, but she didn’t finish. She’d purposefully signed up for a 5km trail run, as the10km route was ‘not recommended for those afraid of heights’. But Tracey missed a split, and found herself on the edge of a cliff.

“Although the view of East London was breathtaking, all I wanted to do was stop, cry, squeal and turn back,” she says. “An eight-year-old girl had split from her mother and I had to be brave, to keep her spirits up. But as soon as we left the daunting cliffs, the girl made a run for the finish line – leaving me for dust.”

Nathaniel Simpson from Gauteng wasn’t so lucky, back in his fledgling days when just hitting double digits in distance was

TIPS FOR LOST SOLES

1 Always take a full medical kit, food, a phone, and bad weather

gear on the trails, advises Calitz. And spare batteries for your GPS, adds Doke.

2 Trust only the markers and marshals. “Don’t follow those

feet in front of you, and pay attention to the trail at all times,” says Ullyett.

3 “Stick to easy, simple routes when running in a foreign

country, and be aware of landmarks,” says Melley.

4 Research conditions before you run. Scott and Sandes ignored

wispy chimney-smoke and nearly met a chilly end (and, potentially, could’ve been eaten by a gruesome grizzly).

5 Become race-aware. Familiarise yourself with the

start venue and start times. All Samu had to do was look at the race bibs belonging to the thousands of other runners around her.

w w w. R U n n e R S w o R l D . C o . z A 7 7

daunting enough. “With only 1km of the Bronkhorstpruit

10km to go, the route veered sharply to the right, away from civilisation and onto the 32km route,” says teammate Inger Fabris-Rotelli. “Experienced runners would’ve retraced their steps, but our fast pace had nearly murdered Simpson. He climbed into the first ambulance he saw.”

“At a trail-running race, marshals are replaced by briefings, maps, arrows in spikes, hazard tape – and, inevitably, human error,” comments Capetonian trail runner Chris Readman. “Race organisers can tell many stories involving runners who’ve taken a wrong turn and nearly become a statistic.”

Lost in TranslationWhen Ryan Sandes and Runner’s World Gear Editor Ryan Scott went for an 8km run on trails close to the sleepy town of Bédoin in the South of France, they ignored rumours of lions and tigers and bears (Oh my) roaming

the foot of Mont Ventoux. According to Scott, smoke rising from the chimneys was ‘wispy’ – a sign of nippy weather.

The experienced duo were cruising at high altitude, while Scott brought Sandes up to speed on the juicy Cape Town gossip he’d missed while running the Atacama Desert race in Chile.

“Neither of us paid attention to the route,” admits Sandes.

They scrabbled over single tracks barely noticeable in the rocky scrub. “After 10km, we came to believe these paths were

highways used by wild boar. I’d read about these creatures in Asterix books and found comfort in knowing that we could eat one if it got dark. But it did get dark – and cold – and there were no wild boar,” recalls Scott.

A shivering Sandes suggested: “Perhaps they’re bear paths?”. Scott’s eyes widened at the prospect of spending the night alone with a bunch of crazed European wild animals. Luckily, a signpost for Bédoin led them home. Having run 18km, they got back just in time for dinner. “Rabbit stew, followed by a slice of humble pie,” concludes Scott.

While working on a research project in the small town of Trollhättan in Sweden, Brigitte Melley planned a circular 10km run. After 3km she was distracted by some pretty flowers, and decided to take a short cut... and lost her soles to a Forest of Doom. (Anyone who’s ever run through a Forest of Doom knows you never come out on the same path.) Melley emerged on an unfamiliar

trail.“I had run at least 12km, and had no idea

how far away my hotel was. Nobody spoke my language – I couldn’t speak theirs – and I couldn’t even pronounce my address,” she explains.

Two hours and fifteen minutes later, an exhausted Melley stumbled along a vaguely familiar path – luckily, back to home base.

Johan Fritz from Johannesburg also experienced communication problems, while on a work trip to Houston.

He “had it all planned”. He’d hop out of bed on Monday morning and take his soles

for their first run on a new continent – back by 7am, and showered, breakfasted, and in a taxi to the office by 9. But barely 20 minutes had passed when the rain became torrential.

“Everything is bigger in America, even the raindrops,” Fritz tells us. “A truck careered through a puddle and doused me in enough water to fill the Vaal Dam. I was hopelessly lost, and asking Houston locals for directions was about as useful as asking South African street vendors – I was ignored.”

Fritz had run 16km by the time he dragged his sorry soaked soles through the hotel lobby. Having flown 18 000km to

7 8 A P R I L 2 0 1 3 P h o t o g R A P h b y ? ? ?

Houston, he was late for his first meeting.

The Missing Margaret AwardEach year, VOB Trail Running rewards the person who gets the most spectacularly lost with an award, named after the lousiest navigator in Cape Town: Margaret Moller.

On the fateful day the award came into being, Moller was running along the Apostle Spine Path. She was edging ahead, and fellow

team mate Tim Bellairs told her they’d regroup at the large cairn in the middle of the path, at the turn-off to the Woodhead Dam.

“You can’t possibly miss it,” he explained. “It’s a large, artificial construction, made of cement and stone, with a map on it, and it’s right in the middle of the path. Unless you take serious evasive action, you’ll collide with it and break something.”

When her teammates reached the cairn

and Moller wasn’t there, they assumed she had continued running, to the dam. But she wasn’t at the dam either; Bellairs wondered if she was on her way to Constantia Nek.

“Just as I began to feel uneasy, Moller’s purple face appeared behind us,” says Bellairs. “She must have vaulted straight over the cairn and run on past Kasteelspoort – she was busy climbing towards the Valley of the Red Gods when she finally spotted us, running in the opposite direction.”


Lost in the WildAndre Calitz admits he became a top trail runner by learning from his mistakes. Getting lost in the wild all starts with the idea of taking a short cut, he says. It begins with a thought: “There’s a trail with my name on it. I’ve no idea how I’ll get there, but I’m still going to try.”

Calitz has bushwhacked, scrambled and scratched his way around the Onrus River. But he got lost in the fog on Table Mountain, and thinking he was running towards Sea Point... he ended up in Newlands. “The mountain takes no prisoners,” he warns.

Experienced Capetonian trail runner Sue Ullyett broke one of trail running’s cardinal rules at the Bastille Day Trail.

Despite the fact that there were no markers, she followed the runner in front directly off the trail. It was only when a steep descent revealed lots of opportunities to turn off, and no markers, that alarm bells rang. The owner of the feet ahead said: “Don’t worry. I ran this race last year.”

Ullyett realised she had taken a wrong turn when participants for the 10km race began to appear. She decided to stop and retrace her steps. “Perhaps not the best idea, given the weather,” she admits.

“A bitterly cold wind was blowing from the snow-clad mountains. I ran an extra 7km, soaked from waist-high river crossings and driving rain. The finish line across the river taunted me, and I couldn’t feel my feet.

“And so, even though I ran 28km, got lost, and contended with dreadful conditions, I have a DNF next to my name, for all of trail-running eternity.”

The Sky Run is notoriously extreme; partly because of terrain, mostly because the route is unmarked. Leading trail runner Linda Doke was left shivering on a mountain “like a lost sheep with nowhere to go” when she trusted her friend Guy (though he’d warned her not to rely on his navigation skills).

“We reached Wild Fell, a section involving a river crossing, followed by a sharp ascent – the bridle path isn’t easy to find at the best of times, never mind in the dark. The trick with getting this section right is to cross the river at the right place – choosing the wrong line can lead your soles astray.”

Doke’s GPS died an untimely death, and the wind picked up. The duo bush-bashed their way through thorny thickets and pored over their maps under headlamps, desperately seeking landmarks.

“We heard the welcome sound of footsteps on the trail, and a runner with a

working GPS appeared. What’s more, we discovered that the mountain – the place where we had plotted our final hours - was only 10m away from the path. Furthermore, I was beaten to first place in the last 5km.”

At the inaugural Num-Num Trail Run, bemused onlookers watched as – just 500 metres away from the finish – the male winner ran off in the opposite direction. He was beaten by a girl.

Fellow participant Pieter Erwee from Johannesburg also found himself running away from the Num-Num trail, down a steep descent – the idea of pulling a ‘Bear Grylls’ and having to live off the land crossed his mind.

“I had bought, at vast expense, specially printed markers, which I spread over the trail,” explains exasperated race organiser Francis Darvall. “I invited my partner – a man in the habit of losing his own home – to walk in front of me. If he hesitated, I would put up another marker. After this exercise, I was confident that even the dullest soles could wander merrily along the trails.

“But an athlete on an endorphin high is another species altogether,” he observes. “These runners have to be guided like the blind. Soles wandering through paradise are easily distracted.”

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Everyday,scientists learnmoreabouthowthebodyadaptstothestressof running–andhowvariousbodysystemscontributetorunningperformance.Focusingonhowrunnersatany level can improvetheirhealthandresults,TheRunner’sBodyoffers– inafriendly,accessible tone–thenewest,mostsurprising,andmosthelpfulscientificdiscoveriesabouteveryaspectof thesport:

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Full of surprising facts, practicalsidebars, and graphicalelements,Therunner’s Bodyis a must-have resource foranyone who wants to become abetter and healthier runner.

how your body adapts to thestress of runningsafe and legal ways to increaseoxygen delivery to the muscleshow best to nourish your bodyfor running


BriefsBoxers

OR

by RYAN SCOTTPHOTOGRAPHS by JAMES GARAGHTY

Even folks who ‘run free’ in warmer months opt for

underwear when temperatures drop and fierce winds blow.

Here, our team of testers selects the season’s best.

gear

COntainedXTriumph’s seamfree shorts - black or red.

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1. Falke Active Men’s Briefs R125 Drynamix technology is the system Falke use for moisture management, to help keep you cool and dry by wicking sweat away while you’re running. The high-cut leg openings are heavy-duty and tight, but testers did not feel the pinch as much as expected, enjoying total freedom of movement. Cape Union Mart

2. Under Armour Original Boxerjock 9-inch R230The soft, smooth HeatGear® fabric is made of 90% polyester and 10% elastane, which makes for a comfortable fit and good breathability – but it isn’t as soft and smooth on the skin as Under Armour’s brushed cotton Boxerjocks. The 9-inch (23cm) inseam is the longest of all those we tested, providing insulation almost to the knee. Sportsmans Warehouse

3. Jockey Sport Seamfree Trunk R160The seam-free technology was most noticeable in the front pouch, which is cleverly styled to add comfort and support. The extra leg length is not everyone’s favourite cut, but it’s an alternative to the brief version (see orange pair, right), and hugs the body firmly but softly to stay perfectly in place during your run. Stuttafords

4. Jockey Sport Seamfree Brief R140Made from nylon, spandex and polyester, and the fit seems able to be more specific than any of the others we tested. Lack of seams and lightness of the material gave a unique feel, said testers. “They looked a bit delicate off, but as soon as they were on… it was the best fit I have ever run in.” (Sean, from Blaauwberg). Stuttafords

5. Under Armour Charged Cotton Boxerjock 6-inch R300Made of 95% cotton and 5% elastane, and with a four-way stretch, this 6-inch (15cm) option from Under Armour was very comfortable. Even the large waistband – which looked like it could be a little too rigid for a run – was soft, yet helped with a secure fit. Anti-odour technology prevents the growth of odour-causing microbes and keeps these boxers fresher for longer. Sportsmans Warehouse

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1. Triumph Seamfree 2-pack R160 The Triaction range of sports gear has many fans, because of their running bras; these Seamfree bottoms should prove popular too. No seams means the fit is consistently body-hugging throughout. A stronger, thicker band on the leg provides extra grip – and these come in a two-pack (see pic on p81), in black and red. Totalsports

2. sloggi Seamless Spot Hipster 2-pack R170For the young at heart, the playful purple-spotted and bright steel (pack of two) colours are this season’s trend. The touch on the skin is soft, and the circular knit is flexible through every movement – the sloggi Hipsters are styled to move and stretch with the body. Every tester was attracted to this pair first. Edgars

3. Jockey No Panty Line Promise Snug Fit Boyshort R120The most notable aspect of this boyshort cut is the large amount of silicone edging at the back of the leg. This does a great job of not letting the leg ride up, and the smooth microfibre is comfy for all-day use, too. Jockey Shops

4. Adidas Response Short Tights R400Support was not as good as for most of the others tested; but for those who like to wear just one piece for the run, this pair of short tights is perfect. Testers felt confident, and the shorts were tight and fitted well, from waist to leg openings. Seams are more prominent but did not interfere or cause discomfort. adidas Concept Stores 021 442 6200

5. Jockey No Panty Line Promise Knicker Short (pack of 3) R120For women in tights: this sexy pair may look skimpy, but our wear-testers found they stood up to the task. A silicone strip keeps them in place, and the simple cut with low waist and high leg-openings eliminates panty lines, even under compression shorts and tights. Jockey Shops

Women

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Adidas Evil Eye Halfrim Pro XS for sweat protectiontesters enjoyed the individual fit – you can experiment with this easily by snapping the nose bridge to either of the two options, and sampling the three options for height adjustment at the triFIt hinge. While making the adjustments, one tester thought he had broken the frames – but was relieved to find it was just the quick-release hinge, which pops out under impact to prevent breakage. the brow of the frame includes rubber strips and foam to stop sweat from trickling into your eyes. R2 700 from adidas Eyewear (Moscon Optics 011 483 8001)

Nike - Women’s Show X2 Nike Max Speed for sports crossovergood grip all the way around, from the temples to the nose. Something new for our testers was the ventilated nose bridge – it doesn’t feel any different, but probably does improve airflow, which will help prevent fogging. the Nikes are designed to be versatile, for more than just running; but the Max Speed lens is engineered specifically for runners facing both direct sunlight and the harsh light reflected off the road. R1 995 from Nike Vision (041 811 9900)

adiZero Tempo for race day the tempo has a much simpler frame than the Evil Eye pro. With no sweat blocking on the upper rim, and a lot less frame, the tempo is what the elite athletes would choose on race day. the decentred Vision advantage technology offers incredibly crisp vision and includes a water-repellent and anti-scratch coating, to protect against everyday spills and bumps. R1 500 from adidas Eyewear (Moscon Optics 011 483 8001)

Oakley Radar Lock Pitch 9 (Polarised Lens ) for full coverageradar Lock – launched around the time of the olympics last year – has proven to be the most user-friendly lens change system, according to testers who are weary of tricky systems using bending and popping. the simple Switchlock technology is easily the best for changing lenses under pressure. this pair also features the oversize Pitch lens, for better wrap-around face coverage, but doesn’t suit everyone – the lens can make cheek(y) contact, so try them on before choosing your lens. R3 075 from Sunglass Hut

Oakley Fast Jacket XL for gripping in the wetthe Fast Jacket, like the radar Lock (5), has a nifty lens change system. It can never be as effective though, as there are two lenses to change each time, unlike the one-blade radar Lock lens. but the split lens is better for those not so much into the wrap-around effect, and the ear stems and nosepiece use the famous oakley ‘unobtanium’ hydrophilic rubber, which gets grippier when wet. testers did enjoy the impressive cranial grip – and the XL size, for those with shallower cheekbones. R2 850 from Sunglass Hut

8 4 a P r I L 2 0 1 3

visionaryWhen the sun’s in your eyes, it’s too

late – choose a pair now to make your run more comfortable, keep your eyes

safer, and add style to your gear.

Map It!Plot your trail route, measure the elevation and calculate your kilojoules burnt.

www.myrunnersworld.co.za/cool-routes

NOW ONLINE

Sharlene [email protected]

083583 1604

thea thomaS [email protected]

078 450 7771

to advertise in this classified section, please contact...

gear

NEW GEARNew compression tights from Puma – plus gear to snap, strap and clip on. By Ryan Scott, Gear Editor

8 6 A P R I L 2 0 1 3

Puma aCTV (R1800) and RCVR (R1500) TighTs

Our gear testers were intrigued to try out Puma’s first compression gear, and were impressed with the ACTV

and RCVR tights. Elasticised silicone tape – the active part of sports taping (the colourful stripes seen on so many athletes) – is strategically placed on the inside of the garments to provide micro-massage to the skin in specific areas.

In the case of the ACTV tights, which are used while running, the built-in taping is placed directly onto an athlete’s skin in specific patterns intended to help with muscle support, as well as with faster and more efficient energy supply to the muscles.

And the RCVR tights, for after the run, help with recovery by supporting the most fatigued of runners. The tights must be worn correctly; and hairy-legged runners need to be more patient when pulling them on, as the silicon grabs the skin effectively!

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get it tapedPuma’s new compression-wear features built-in, elasticised silicone tape.

P h o t o g r a P h S b y J A M E S G A R A G H T Y

Para’Kito Mosquito Protection Band R180

(incl 2 pellets)the Para’Kito band carries a

chemical-free pellet (a natural mosquito repellent), which just

slips into the band. Each pellet is made from pleasant-smelling essential oils and lasts for 15

days. refills (r122 for 2) can be purchased and are easily

replaced. www.za.parakito.com

Civvio Safety Pedometer R170

a simple idea – but a useful one. a flashing light and a pedometer

are combined in this compact clip-on from Civvio.

Totalsports

Nike Lightweight Slim Waistpack R230

If you aren’t into carrying your phone, and don’t like to create

bulges in your running pants, this simple waistband pack carries

just enough to avoid the bounce that heavier packs sometimes

cause. Keys, eyewear pouch and an energy sachet fit in snugly.

Nike 0860 116 364

Wowow Snap Wrap R45the versatility of the ‘snap wrap’

is its most useful feature. In winter, runners can wear the

reflector around the ankle, as long sleeves may cover the wrist. In

summer though, when running at night in a short-sleeved top, you

can be even more visible – snap it around your wrist, or your

(skinny) upper arm. Totalsports

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Feline AdAptAbilityPuma Mobium Elite R1 300

M obium is a new shoe, to implement a brand-new category for running shoes

that Puma have created, called ‘Adaptabil ity’. Like minimalism, Adaptabil ity is al l about letting your foot go where it wants to go on impact. But unlike minimalist shoes, the Mobium uses a system of pods on the sole that splay on contact; and, more importantly, a band that extends on contact and springs back through the movement of the contact phase of the stride. We’ve tested the new sensation.

Strike a CordThe elasticised mobium band, built into the midfoot section of the outsole and extending to the toe box in a figure-of-eight pattern, is designed to emulate the tendons of the foot.

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It becomes loaded with the force of your foot striking the ground, and then recoils, generating propulsion through the toe-off phase. For normal to high-arch testers, the exaggerated arch of the Mobium and the assistance of the recoil were noticeable; for flatter feet, a little uncomfortable in their intrusiveness.

Cat’S Paw PadSThe outsole expansion pods are also designed to adapt to the natural biomechanical movement of the foot’s muscles, bones and fat on impact. The pods and the mobium band are flexible both laterally and heel-to-toe; but with cushioning between the pods and the foot, testers did not actually feel the forefoot being able to

gearShoe Test

expand, as you would feel in a more minimalist shoe.

Mobium was designed to encourage heel-strikers to land more on the midfoot, and has generous cushioning and the traditional profile-drop from heel to toe. Probably best as a training shoe, over any distance. Take it slow when getting used to this shoe, which makes your foot work more than most.

Available April from Puma Stores 021 551 0832

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Designer Jay Horacek horacek was inspired by the movement seen in a running cat’s paw; the idea led to the foot pods on the outsole, which adapt to the natural expansion and contraction of the foot.

aDaptivedesigned to move

with your foot.

BanDit Mobium band, designed to give runners an advantage.

WinDlass cHassisbuilt to mimic the ‘windlass effect’ of a foot’s expansion and contraction as it moves.

9 0 A P R I L 2 0 1 3 O u t e n I q u A M A R At h O n & h A L f M A R At h O n : R u D Y K O e n P h O t O G R A P h Y

April 2013TRAVEL LOG

WHAT ELSE TO DO

In Wilderness

Wilderness WandersFEATURED RACE

Outeniqua Marathon & Half Marathon. By Lisa Nevitt

CLEAR YOUR HEADRunners enjoy the sights, sounds

and smells of the forest.

the outdoor lifestyle drenched in all-year-round sunshine…

Salty sea dogs…touw River estuary; the Serpentine; water skiing; canoeing; deep-sea fishing; dolphin watching; whale watching

Outdoor enthusiasts…Wilderness national Park; hiking; bird-watching;

hang-gliding, paragliding; horse riding; scenic drives; skydiving

Market browsers…Wilderness Craft Market; timberlake Organic Village Market; ngamanthabu Market

Serendipity Restaurant: An award-winning fine- dining restaurant, overlooking the lagoon. 044 877 0433

the Girls Restaurant: Browse curios and art, while you wait for your oysters. 044 877 1648

flava Café: Gourmet burgers, enjoyed best in the sunshine. 044 877 0345

WHere TO sTaYA small seaside town, close to placid waters and forests…

Hotels far hills hotel & Conference Centre: from R300 to

R550 (including breakfast). 044 889 0120 Views Boutique hotel & Spa: from R2 270 to

R9 320. 044 877 8001

B&B’s & Guest Houses Moontide Guest house: R650 (including

breakfast). 044 877 0361 Palms Retreat: R700 (including breakfast).

044 877 1420 haus am Strand: from R350pps to R750pps.

044 877 1311 Serendipity Guest house: R640pps (including

breakfast). 044 877 0433

Self-catering Pirates Creek River Resort: from R790.

082 320 6338

Backpackers fairy Knowe Backpackers: from R80 to R450.

044 877 1285

THe deTailsDate: Saturday 27 AprilVenue: George Sports Club (50km & 42.2km) / George Dam (21.1km) / ebb & flow, Wilderness (5km fun Run/Walk)Distance & time: 50km & 42.2km: 7am; 21.1km: 8am; 5km fun Run/Walk: 9amEntry fee: 50km: R60; 42.2km: R70; 21.1km: R50 (includes bus to the start); 5km fun Run/Walk: R10; temporary Licence; 42.2km & 21.1km: R25Entries & registration: Pre-entries, available at local sports stores, will close on 26 April 2013. You can also enter on race day, from 5am.Contact: Alf Zemke 083 650 5098

WHaT TO eXPeCTA challenging race, in which PBs are hard to set; however, it is one of the most scenic marathons in South Africa – a showcase of forests, mountains and coastlines along the Garden Route. hilly roads are an ideal training ground for Comrades runners.

FinisHed! nOW WHaT?Medals will be awarded to all finishers, and prizes to category winners. Goodie bags will be given to the first 100 entries. Wilderness is home to a number of award-winning restaurants, fine-dining establishments, casual eateries and delightful cafés…


race diaryAll the April running, multi-sport, adventure racing and orienteering race listings

Compiled by Lisa Nevitt ([email protected])

0–9 km 10–19 km 20–29 km 30+ km

Distance icons: Find events with your favourite distances quickly, using the key below.

WESTERN CAPE BOLAND

No races scheduled for this period.

SOUTH-WEST DISTRICTSSATURDAY 6 APRIL

10 21.1Klein Karoo Kunstefees Half MarathonWesbank Laerskool, Park Road, Oudtshoorn; 21.1km & 10km: 7amDavid McKinnon 082 374 8632

SATURDAY 13 APRIL5 10

Great Brakriver 10km Run/Walk and 5km Fun Run Vorentoe Primary, Great Brakriver; 10km Run/Walk: 7am; 5km Fun Run: 7:30amJacob Karelse 073 081 7484

WESTERN PROVINCESATURDAY 13 APRIL

5 10Delta DrafSolms-Delta Wine Estate, Dwars Rivier Valley; 10km: 8am; 5km: 8:15amNolan Hendon 072 785 6529

SATURDAY 20 APRIL5 21.1 42.2

Langebaan Country Estate Weskus MarathonTzaarsbank (inside West Coast National Park); 42.2km: 6:30am; Park Offices, Langebaan; 21.1km: 7am; 5km Fun Run/Walk: 7:30amGarth Hansen 074 233 8865 www.langebaanestate.co.za/weskusmarathon

SATURDAY 27 APRIL65

Matzikama Ultra Marathon & RelayVredendal Sports Grounds, Vredendal; 65km: 6:30amGerrie Cillers 083 650 0642

5 10 15 Ravensmead 15km, 10km Family Walk & 5km Fun RunFlorida Park, Ravensmead; 15km: 7am; 10km: 7:10am; 5km Fun Run: 8amAbram Madiehe 082 323 5828

GAUTENGCENTRAL GAUTENGSUNDAY 7 APRIL

5 15 32The Harcourt Alan RobbHerman Immelman Stadium, Germinston; 32km & 15km: 6:30am; 5km Fun Run: 6:45amLes Black 082 552 7866

SUNDAY 14 APRIL5 10 21.1 42.2 50

Slow-Mag Marathon & Half MarathonBenoni Northerns Sports Club, Albert Bekker Park; 50km, 42.2km & 21.1km: 6:30am; 10km Fun Run & 5km: 6:40amJan 076 839 6800 / Madge 083 573 1011

WEDNESDAY 17 APRIL5 10

Noordheuwel 10km NiteNoordheuwel High School, Krugersdorp; 10km & 5km: 7pmMichelle du Toit 082 783 5647

SATURDAY 20 APRIL5 21.1

Palmer Lawrence Memorial Half MarathonExtension 9 Stadium, Cnr Town Rd and Katz Street; 21.1km: 6am; 5km: 7amSecretary 083 556 6201 / Chairman 082 558 3590 / Bridget Lawrence 083 455 9694

SUNDAY 21 APRIL5 10 21.1

Birchwood 21Birchwood Hotel, View Point Road , Boksburg; 21.1km, 10km & 5km: 6:30amThomas Makgoba 083 425 6039

SATURDAY 27 APRIL5 10 21.1

Cradle 21/10Kloofzicht Lodge & Spa, Kromdraai Road, Muldersdrift; 21.1km & 10km: 6am; 5km: 6:10amSharlene Gagiano 083 512 9640

SUNDAY 28 APRIL5 15 32

Mall @ CarnivalMall @ Carnival, Brakpan; 32km & 15km: 6:30am; 5km: 6:40amMarius Botha 084 888 9940

60RAC Long Comrades Training RunOld Parktonians Club, Randburg; 60km: 5amVreni Welch 011 442 8256

GAUTENG NORTHMONDAY 1 APRIL

5 10 21.1Family Day Fun/WalkThe Grove Shopping Mall, Simon Vermooten Road, Pretoria; 21.1km, 10km & 5km: 7amDaan du Toit 082 572 4169

SATURDAY 6 APRIL5 10 21.1

Mazda 10 & 21.1kmFord Sports & Recreation Centre Waterloo, Silverton; 21.1km & 10km: 6:30am; 5km: 6:45amJoe Manyapye 082 413 0829

SATURDAY 27 APRIL 5 10 21.1

The Denel Freedom Day Road RaceDenel Dynamics, Kentron; 21.1km & 10km: 6am; 5km Fun Run: 6:05amKierie van der Shyff 082 804 4803 / Corrie Fourie 083 629 2644

VAAL TRIANGLENo races scheduled for this period.

EASTERN CAPEBORDERSATURDAY 20 APRIL

10East London Pacers 10kmBeacon Bay; 10km: 6:30amSharonne Dewing 083 318 3853 / Marilyn 072 605 8973

EASTERN PROVINCESATURDAY 20 APRIL

5 21.1Aspen Pharmacare Half MarathonEP Command Army Base, Forest Hill; 21.1km: 6:30am; 5km: 7amWendy Denston 076 834 8124

SATURDAY 27 APRIL5 10 50

Lemaitre 50km Bay UltraPollock Beach, Port Elizabeth; 50km: 6am; 10km: 7:30am; 5km: 9amEckart Schumann 083 299 2092

FREE STATESATURDAY 20 APRIL

10 42.2SCI MarathonBloemfontein Achilles Sport Centre; 42.2km: 6am;10km: 6:30amBeverley 071 895 3183

NORTH WEST PROVINCE CENTRAL NORTH WESTSATURDAY 27 APRIL

60Pre-Comrades MTN 60km Long RunKlerksdorp Marathon Club, Goue Street, Klerksdorp; 60km: 5:30amRobin Stocken 082 469 3330 / Marius van Heerden 082 487 7290www.klerksdorpmarathonklub.co.za

s e a r c H T H e c o M P l e T e l I s T o F r a c e s I n s o u T H a F r I c a : w w w. r u n n e r s w o r l d.c o. z a / r a c e - c a l e n d a r

ED’S CHOICE

9 2 A P R I L 2 0 1 3 P R o N u t R o A f R I c A N X : o A K P I c S ( w w w. o A K P I c S . c o m )

TRAIL RUNNINGBOLANDFRIDAY 19 APRILProNutro AfricanX Trailrun 2013 – 3 Days

Festival Village, Houw Hoek Inn

25-38km: 7am-7:30am

Entries Office [email protected]

www.africanx.co.za/

The grounds of the Houw Hoek Inn will be the new home of this much-loved trail run. Participants rely on their teams’ experience, strength and expertise in order to complete each stage, while enjoying the breathtaking beauty of the Overberg. The race village will offer entertainment and there will be lots of spectator spots along the route – which makes for an ideal family getaway.

Addison Park, Empangeni; 42.2km & 21.1km: 5:30am; 5km Fun Run: 8amLionel Qwabe 084 429 0305 / Nymus Booysen 083 280 1121 / Charleen Hingle 083 314 4046

SATURDAY 13 APRIL5 21.1 52

48th Arthur Creswell Memorial MarathonBergville Farmers Hall; 52km:6am; Ladysmith Indoor Sports Centre; 21.1km: 7am; 5km Fun Run: 1pm (12 April)Dave Steele 082 883 6572www.ladysmithathleticclub.co.za

10 21.1 42.2Elands Valley MarathonOosterlijn Primary school, Waterval Boven; 42.2km; Malaga Hotel (on the N4); 21.1km; Hemlock turn-off (on the N4); 10km: 6am; entry tunnel to the finish area; 5km: 8:30am Elsabe 083 661 6452www.elandsvalleymarathon.co.za

SUNDAY 21 APRIL 25 52

Chatsworth FreedomChatsworth Stadium, Durban; 52km & 25km Run/Walk: 5:30amDees Govender 083 785 4333www.chatsworthac.co.za

5Mondi 5km Schools ChallengeBay Hall Richards Bay; 5km Fun Run: 6:30amPetro Hardwick 071 355 7992

SUNDAY 28 APRIL5 21.1 52

The Cavanagh Marathon and 52kmBushmans Boating Club, Wagendrift Dam, Estcourt; 52km : 6am; 21.1km & 5km: TBCBrian Taylor 082 552 7330

NORTHERN CAPE

NORTH WEST NORTH No races are scheduled for this period.

GRIQUALAND WESTSATURDAY 27 APRIL

5 10Kenhardt Dorperland 10km & 5kmKenhardt Hotel, Kenhardt, Green Kalahari; 10km: 7am; 5km: 7:30amMarius Stander 082 466 0872 / Christa Stander 083 546 0681

KWAZULU-NATALSUNDAY 7 APRIL

5 21.1 42.2Tronox Marathon and Half Marathon

WESTERN PROVINCESUNDAY 14 APRILLeapfrog Gordon’s Bay 21.1km Classic

Gordon’s Bay Primary School, Gordon’s Bay

21.1km: 7:30am; 5km: 8am

Kevin Wearing 082 676 0109

Selected as a WPA Championship Race, this event is so popular that organisers have had to change the route to accommodate more entries. Enjoy beautiful countryside scenery, historical fishing hamlets and warm Gordon’s Bay hospitality. Lucky draw prizes will be worth more than R10 000.

ED’S CHOICE

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S E A R C H T H E C O M P L E T E L I S T O F R A C E S I N S O u T H A F R I C A : w w w. R u N N E R S w O R L D.C O. z A / R A C E - C A L E N D A R

MPUMALANGANo races scheduled for this period.

TRAIL RUNNINGTUESDAY 2 APRIL

5 8Merrell Night Run Series... powered by Black DiamondSimon’s Restaurant, Groot Constantia, Cape Town; 8km & 5km: 6:30pmMountain Runner Events 083 449 0760www.mountainrunner.co.za

WEDNESDAY 3 APRIL 5 8 12

Maweni Night RunMaweni Trail Centre; 12km, 8km & 5km: 6:30pmAndrew Booth 082 603 4098 www.kzntrailrunning.co.za

SATURDAY 6 APRIL3 10

Clarens Festival of Dirt Weekend Trail RunSt Fort, Fouriesburg Road, Clarens; 10km & 3km: 7am Ollie Esplin 082 563 6242

15 18 20Gilboa Hill ClimbBushwillow Caravan Park, Karkloof; 20km, 18km & 15km: 4pm; 7:30am (7 April)Andrew Booth 082 603 4098www.kzntrailrunning.co.za

K-Way Platteklip Charity ChallengeLower Cable Station, Tafelberg Road, Cape Town; 6amAnton de Waal 083 443 0575 www.charitychallenge.co.za

10 21Lourensford TraverseLourensford Wine Estate; 21km & 10km: 7:30amUgene Nel 082 658 3078

TUESDAY 9 APRIL5 8

Merrell Night Run Series... powered by Black DiamondSimon’s Restaurant, Groot Constantia, Cape Town; 8km & 5km: 6:30pmMountain Runner Events 083 449 0760www.mountainrunner.co.za

SATURDAY 13 APRIL10.75

First Ascent Mast Challenge 2013Arboretum Gate, Tokai Forest; 10.75km: 7amNico Schlebusch 021 424 4579 www.mastchallenge.co.za

April 2013race diary

ADVENTURE RACINGGAUTENGSATURDAY 6 APRIL New Balance Impi Challenge – 2 Days

Van Gaalens Farm, Haartbeespoort

Distance: 12km

Disciplines: trail run, adventure social obstacle course

Team Format: individual and team entries

Hayley Weinberg 073 411 5575

www.impichallenge.co.za

“Are you tough enough?” ask the organisers of this obstacle race, which covers 17 muddy challenges over 12km. There’s also a longer elite race, for those who really like to be put to the test. Don’t hesitate! Entries for the 2012 event sold out by midday.

ED’S CHOICE

9 4 A P R I L 2 0 1 3 I m P I C h A L L e n g e : A L B e R T O P e P L e R / A C T I O n P h O T O



SATURDAY 13 APRIL5 8 14 20 30

Nguni Trail Run 2013 – 2 DaysBlanerne Farm, Elandslaagte, Ladysmith; 30km, 14km & 5km: 6:30am; 8km: 6pm; 20km, 14km & 5km: 6:30am (14 April)Angie Mitchell-Innes 082 828 3395 www.nuguniclassic.co.za

SUNDAY 14 APRIL 4.5 11.5 21.1

Constantia Valley Trail RunCape Academy, Firgrove Road, Tokai; 21km: 7:30am; 11.5km: 7:35am; 4.5km: 7:40amRichard Acheson 082 411 5533 www.cvtrailrun.co.za

TUESDAY 16 APRIL5 8

Merrell Night Run Series... powered by Black DiamondSimon’s Restaurant, Groot Constantia, Cape Town; 8km & 5km: 6:30pmMountain Runner Events 083 449 0760www.mountainrunner.co.za

THURSDAY 18 APRIL120

Lesotho WildrunLesotho; 120km: 6:30amTamryn Jupp 072 438 3242www.lesothowildrun.co.za

SATURDAY 20 APRIL3 5 8

Bien Donne Trail RunBien Donne Agri Mega Expo; 8km, 5km & 3km: TBCDirtopia Trail Centre 021 884 4752

15Soutpan MTB ChallengeSoutpan , NG Church, Old Bultfontein-Bloemfontein Road (R700); 15km: 8amBarend Greyling 083 412 1596www.cyclingsa.com

SUNDAY 21 APRIL7 14

Bryton Cradle View Trail RunVoortrekker Monument, Pretoria; 14km: 7am; 7km: 7:15amFrancois Jooste 084 584 4663 / Kris Jooste 083 653 4367www.verticalhorison.co.za

7 13Langebaan Country Estate Weskus Marathon Trail RunLangebaan Country Estate (club house); 13km & 7km: 7amRob Meintjies 083 635 2557 / Craig Maltby 082 444 6885www.lagoonlife.net

FRIDAY 26 APRIL146

Backyard Adventures Coastal ChallengeEast Pier, Port Alfred; 146km: 7am (dependent on weather)Craig Muller 082 397 5454coastal-challenge.blogspot.com

4 8OUT @ Night Trail Run SeriesMagnolia Restaurant, Casterbridge Lifestyle Centre, White River, Mpumalanga; 8km & 4km: 6:30pmAsh Winters 082 052 8393

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Ryan Sandes – “Hedgie” – is an award-winning trail-running supremo, with race wins too numerous to mention.

ask ryan

ryan sanDEs

MPUMALANGASATURDAY 20 APRIL

Forever Resort Loskop

Municipal Offices, Wanderers Avenue, Middelburg (50km) / Loskop Nature Reserve, Damwal Complex (21.1km & 4.5km Fun Run)

50km: 6am ; 21.1km: 6:30am; 4.5km Fun Run: 6:45am

Hein Koch 073 424 5984

www.loskopmarathon.co.za

Lots of hill training is the best way to prepare for this challenging race, advise organisers. But the scenery and the wildlife you’ll encounter are worth the hard slog. At the finish, you’ll receive a goodie bag, T-shirt, and oranges courtesy of Schoeman Boedery. There’s also a beer garden.

ED’s CHOICE

Alan Winterton [email protected]: www.ironwill.co.zw

THURSDAY 11 ApRilMetrogaine Jo’burgDuration: 1hr / 1:30Team Format: 2’sJohannesburg, GautengLisa de Speville 082 936 2509Website: www.ar.co.za/metrogaine-joburg

SUNDAY 14 ApRilKZN Spur Mudskippers (Aquellé Mudman Series)Distance: 1.5kmDisciplines: MTB, run, water legRichmond, KwaZulu-NatalUgene Nel 082 658 3078Website: www.quantumadventures.co.za

SATURDAY 20 ApRilWCAD SeriesDistance: 50km short course / 100km long courseDuration: 5-9hr short course / 8-15hr long courseDisciplines: trail running/trekking, MTB, paddling, basic rope work, navigationTeam Format: 2’sWestern CapeChris Fisher 078 702 9178Website: www.wcad.co.za

SATURDAY 27 ApRil4 10 17 20

Asics X treme Trail Runs Avalon Springs Hotel, Montagu; 20km: 7:30am; 17km: 8am; 10km & 4km: 8:30amIlse Esterhuyse 072 125 1854 www.mountainmania.net

5 18 42.2Oorlogskloof Mountain and Gorge Trail RunOorlogskloof Mountain Reserve, Nieuwoudtville; 42.2km, 18km & 5km: 7amUgene Nel 082 658 3078 www.quantumadventures.co.za

SUNDAY 28 ApRil11 18

Arabella Challenge Trail Run & Mountain Bike RaceArabella Hotel & Spa; 18km & 11km: 8:30amAngela Rogers 082 337 0005

ADVENTURE RACINGTUESDAY 2 ApRil

Ironwill Charity Eco ChallengeDuration: Five days, five stagesDisciplines: MTB, hiking, kloofing, abseiling, orienteering, tubing/water activity, GPS navigationTeam Format: 2’s & 3’sNyanga, Zimbabwe

NEXT STEP

Q You have had major success as a runner.

Any other goals that you still want to achieve outside of running?

A I have a bucket list of goals I want to achieve, in my running career and outside of it.

Sporting-wise I would love to complete an Ironman. I have been a spectator at Ironman South Africa on two occasions, and have promised myself that the next time I go to the event, it will be to compete! The atmosphere at the race start is ‘goosebump’ stuff, and the race-day camaraderie is like no other race. All that training on the road does put me off, though; but I have ultimate respect for all Ironman athletes. Also, I really enjoy mountain biking – it’s just a pity I seem to fall off the whole time! After watching my girlfriend Vanessa eat, sleep and breathe the Absa Cape Epic, and then go on to complete this race, the Cape Epic bug has definitely bitten me as well. One day when I’m big, though...

Life after running – I don’t have any set plans or goals, but I hope to still be involved in sport in some way. A number of doors have opened for me because of my running career, and I am really excited about the possibilities that lie ahead. I really want to give something back to the sport that has given me so much in my life. In a few years’ time I would like to have my own family – and maybe give T-dog (Thandi, our four-legged child) a brother or sister!

Most importantly, I want to keep life simple and live it with passion.

w w w. r u n n e r s w o r l d . c o . z a 9 7P H o T o G r a P H B Y J E T L I N E A C T I O N P H O T O

8-12 years: 1.25km run, 5km bike, 1.25km runWebsite: www.fstriathlon.co.za

Sunday 28 aprilAvalon Springs Hotel, Montagu30km MTB, 10km trail runWebsite: www.mountainmania.net

NEIGHBOURING STATESNAMIBIA

For more info on Namibia events, contact Hazel Vermeulen on +264 81 654 5979 or [email protected]

ZIMBABWEFor more info on Zimbabwe events, contact Marc Pozzo on +263 4 748 389 or email [email protected]

BOTSWANANo races scheduled for this period.

ORIENTEERINGSaTurday 6 april

PENOC Short Course SC/Ch Oak Valley Wine Estate, Grabouw

PENOC Middle CH1 Highlands East, Grabouw

Sunday 7 aprilPENOC Long CH2 Highlands East, Grabouw

THurSday 11 aprilAR Club Score Rog Metrogaine, Johannesburg

Sunday 14 aprilROC Short Course SC3 TUT, Pretoria

SaTurday 20 aprilAR Club Short Course SC4 Waterstone College, Johannesburg

WALKINGSaTurday 6 aprilBOLAND

101km Boland Eco Ultra Marathon WalkTaal Monument, Paarl; 101km: 8amLizette Olwage 082 883 0093www.ecoventures.co.za

Friday 19 aprilBOLAND

301km Boland Eco Ultra Marathon WalkTaal Monument, Paarl; 301km: 8amLizette Olwage 082 883 0093www.ecoventures.co.za

Sunday 21 aprilKinetic AdventureDistance: 25kmDisciplines: MTB, trekking, kayaking, orienteering, obstacle courseTeam Format: 2’sGlenburn Lodge, MuldersdriftHeidi Muller [email protected]: www.kineticgear.co.za

MULTISPORTSunday 7 april

Western Province12-13yrs: 2.5km run, 10km cycle, 1.25km run14-15yrs: 2.5km run, 10km cycle, 1.25km run16-17 yrs: 5km run, 20km cycle, 2.5km run18-19yrs: 5km run, 20km cycle, 2.5km run20-23yrs: 10km run, 40km cycle, 5km runWebsite: www.wptriathlon.org.za

Kameelfontein Primary, Pretoria5km run, 40km cycle, 2.5km runWebsite: www.duathlon.co.za

SaTurday 13 aprilFree StateOlympic Distance: 10km run, 40km bike, 5km runSprint Distance: 5km run, 20km bike, 2.5km runSuper Sprint: 2.5km run, 10km bike, 2.5km run

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I’M A RUNNER

I tell contestants on The Biggest Loser that once you start running and have a PB, you want to beat it.

For the past sIx seasons, participants have run a marathon. That got me thinking – why can’t I run one?

I dId about 80 kays a week at the height of my training for the Los Angeles Marathon last March. I was aiming for 4:30 or 4:45. [She ran 4:31:15.]

tara costa, from season seven, weighed 133 kilograms at the show’s start and 63 at the finale. She’s run the New York City Marathon. When I said I was running LA, she believed in me and talked me through it. It was a role reversal!

at 34 kIlometres, I hit the wall. Everything hurt. But volunteers were encouraging me. I found another gear.

I’m so proud of myself – I learned that when things are hard, I don’t quit.

a Few years ago, I had a knee injury and couldn’t run. Then I learned to use my core and run with my back straight.

overcomIng a bad habit feels like starting from scratch.

For me, the motivation to run is not about being a certain size. It’s about getting ready for my next race – getting the kays under my belt.

an hour beFore morning runs, I eat oats. Afterwards, I chow on cantaloupe (spanspek) or watermelon. Fruit is satisfying, and it keeps me from being hungry for other things.

I’ll down a gu during a race. It tastes disgusting, but it helps.

when you Feel defeated about your weight but you still choose to fight and make change happen, that’s inspiring. It encourages me to do the same. I think about Biggest Loser contestants all the time

when I’m running.

runnIng to musIc makes me feel like I’m eating up ground.

durIng a run, I work through emotions and scenarios. After eight kays, my worries don’t seem so bad.

Sweeney is a familiar face on SA television having starred in Days of our Lives as Samantha “Sami” Brady since 1993.

G o T o R u N N E R S W o R L d . C o . z A /I M A R u N N E R F o R T h E F u L L Q & A .

Host, The Biggest Loser36, Los Angeles

Interview byChristie MathesonPhotograph by Austin Hargrave

Alison sweeney

16167_SARW_CYTO_VOOMA_FP.indd 1 2013/02/21 11:07:06 AM

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