KPMG Varsity Kudus 15km race 2003 and 2004 report

Sunday 4th January 2004

Just read last years report and although I did the same time as last year, a 1:37, this year seemed a lot easier. The route isn’t as hilly as stated – next year may change my mind – but its really a quite fast race.

This year I went out with John Walland and Bruce Fordyce, for a slow race – they left me at the 2km board. I wasn’t up for a race so early in the year. I caught John with a few km’s to go after Bruce blew him off as well.

KPMG is one of those races that although no medal or t-shirt, just the same old beer glass, it’s a great race to start the year with.

A great day to see the faces after the festive season, some more festive than others…

Sunday 05 January 2003

This is a tough course and specially tough after the festive season’s parties and reduced training.

What we have come to expect from the race is a well organised race, easy access, good water tables and good marshals. The race today didn’t disappoint.

Cool weather made the first half easy running with it getting a little hotter later but certainly not like the scorchers we have been having lately.

There seemed to be larger crowd than last year but certainly encouraging for the sponsors that their race is being well attended.

The person who selected the course must be a sadistic physio. They seemed to have found every hill possible Where they could go flat, they go big. Why a physio – well I’m sure that many will be contacting their physio on Monday with a little niggle here or there.

My right hamstring didn’t want to be left out once again and although not as severe as Soweto, certainly made sure that I ha a slow race. It was one of those races that I felt I was running a steady pace but seemed to be loosing minutes between markers In 2002 I did an easy 1:23, this year 1:37 – why, I don’t know and will put it down to less training over November / December and too much of hosting parties, going to parties and well just parties (and that’s my work – not all play)

See you next year….

Motivation for runners – No excuses!

I know it’s hard, running that is.

It’s been written so often that the most difficult thing about running is getting up to run… and boy has this been a real problem lately.

It’s so quick to skip a run here and there and suddenly a month or two has passed. The belly gets a little bigger, my excuse being why should I let my wife be alone in her pregnancy, the legs get a little stiffer, the chest gets a little tighter as well as the once baggy pants. I’m sure we have all been there.

But how do we get out of the gutter and onto the road ?

BE SELFISH and skip the shell-fish.

Examine the excuses you have been using

1. I had a late night
If it’s a once off, fine, don’t run. It it’s the fourth time this week, try a change in lifestyle. If you are in my industry managing two restaurants, find time during the day and still get the “normal” seven hours sleep. My friend John Walland of 5fm, works some days from 1-4am, then the breakfast show from 6am, then the afternoon with Darren Scott and still finds time to run. Still not sure how ? Discuss your “busy” day with someone that is equally busy and finds time to run and they will show you how to make time.

2. I need to help with the kids
There are very few things in this world better than spending time with your children. There is however a difference between spending time and spending quality time. Make a special time twice a week for an hour or two for just you and the kid(s). They will appreciate the quality time and you will be relaxed knowing that you aren’t supposed to be somewhere else. Consider including your kids when you run – find a field and let them play in the middle while you do your laps

3. I need to get the work out
It’s a well known fact – if you want something done, give it to a busy person who plans their day well. The better the body – the better the mind. We all have work pressure and in today’s competitive climate, we all have to perform better than the other person. There is however a limit and one that you have to find. I suggest you read the book by Stephen Covey on the habits of successful people. There is a diagram of how to become “life” centered and not work centered. Read it and do the exercise – it’s so easy and will change your life

4. I’ll go out tomorrow
Tomorrow, tomorrow, I love you tomorrow, you’re always a day away – and will always be.

I have started again. A slow 30min yesterday and another 30min today. It was great to get back out although the quads needed a little pampering today. I’ll get over missing Two Oceans and Comrades this year with the knowledge that I am back on the road.

Best of luck – if you need a kick in the butt, e-mail me, I’ll kick with pleasure.

The perfect running shoe – All feet are different

As with most of my articles, this is based on my experience and discussions with other runners. As the heading suggests, all feet are different.

When I decided to start running, I did the logical thing, I bought a pair of running shoes passing through customs on my way back to SA from a holiday and listened to the salesman as to what was the best pair for me.

Five months later I had a severe grade three stress fracture on my left shin. Now one thing about a stress fracture, it could be from over-training, the wrong shoe, your body composition and other variables.

The next logical step is go to a podiatrist for expert advice. The conclusion, anti-pronation shoes with orthotics. Great, off we go. But things weren’t going that smooth and I had further problems with my calves and hamstrings. So, off to a reputable podiatrist. The conclusion, I’m a perfect runner with no need for an orthotic, just a standard neutral shoe. Once again, off we go. However, still not feeling comfortable on the run. Another opinion with conclusion no orthotic but a mild anti-pronation shoe.

Just a note, all testing was done on the same machine.

Enough was enough. Time for my own testing and a little self confidence in my own body in that it will tell me what’s correct for me.

My conclusion, a neutral shoe with orthotics. Seems so logical now. An orthotic is there to assist with the pronation, why go further and purchase a anti-pronation shoe and double up on the support. Can only do damage.

Is there a best shoe out there for you. YES. Which one, well ask the shop to lend you a pair for a week to try out. If it feels comfortable, buy four pairs and pay them off. As for whether you need an orthotic or a neutral shoe or a mild anti-pronation shoe or a full anti-pronation shoe – I wish you the best of luck because it seems that not even the experts can agree. Listen to your body and do what’s good for you.

Dis-Chem Half-Marathon 2003

Sunday 12th January 2003

Dischem & Bedfordview Athletic Club have done it again.

The field this year seemed more than in previous years but must have been the same due to the 4,000 runner cut-off. In an almost perfect race, the only problem, and I had to look for one, was the narrow start. Starting in the middle of the pack means a 8 minute first kilometer. So if you are going for a PB, start as close to the front as possible. A help would be if the walkers start further back in the pack – with all due respect to the walkers as they are most welcome on race day.

The great thing about the race is the lack of hills. There are slight gradients in the first 10k’s but nothing to really push the heart rate up. The finish is fast and work the quads quite hard.

As for the characters on the road. Everyone seems to know Spiro or “Spi”. This character can run and run pulling all those having a quiet stroll into a steady sub 6m jog. You get the Sports Connection “boys”, the odd Chappie wrapper and the worn-out Germiston Callies ouman, amongst others

My daughter thought Santa had visited again when I arrived home with the goodie bag. A great t-shirt, a great race and well organized event. A definite top 10 for the year.

Time: 2h12m

Training for beginners

The decision
Starting to run is a conscious decision to obtain a single goal.

The decision to run can come from a desire to get fit, lose weight, de-stress or any other personal decision. Nobody can convince you to achieve your goal but you. Remember, that your goal is just that, YOURS. It may be different from others but it remains yours.

I’ll try not sound like an accountant when I say “plan your goal”. If you don’t put to paper what you hope to achieve, your chances of success are minimal. You need to know your progress – you need to know when the goal is to be achieved by – you need to know how to achieve your goal – you need information.

Information is generally free with the use of the internet and running specific websites. There are however three items to purchase BEFORE you start.

1.       The Runners Guide by Tom Cottrell

2.       The Lore of Running by Tim Noakes, MD

3.    A subscription to Runners World, monthly magazine

The Runners Guide gives you all the race information you will require in attaining your goals. It won’t help that your goal is a 32km race and you chose the RAC Tough One. You would rather choose the Kellogg’s 32km. The runners Guide will give you a great reference to which race, when. Further to the book, refer to Tom’s website www.runnersguide.co.za. This is most certainly the best of the best when it comes to running in SA.

The Lore of Running is referred to by many as “the runner bible”.  It’s 800 pages long but don’t let this scare you. Tim Noakes is firstly a runner, then a medical doctor and further a professor. Whatever you do, read it. I don’t necessarily mean that you must read page for page before you start, as one never really finishes the book. The book should be used as an encyclopedia for running.

Need motivation, subscribe to Runners World by Touchline Media. If you are a Discovery Health member, you only pay R 50 per annum! I have mixed feelings with regards Runners World as a magazine for novice runners. The reason being is that a novice runner is a sponge absorbing any information handed out, good or bad. Over the years, Runners World has had many articles for the beginner, which had certain contradictions. There were underlying assumption, as to how fit the person was, what age, what weight and many others. The problem is that although as a human we are designed to run, through Westernization we have become lazy. The magazine however, as a whole, is invaluable for the runner. It provides up-to-date information on all aspects of running.

GET HEALTHY BEFORE YOU GET FIT.

I speak to many people attempting to get fit but lead an unhealthy lifestyle. If you have an unhealthy lifestyle, change it! I know that this sounds “easy to say” but change is what life’s all about and what makes life interesting. It’s called living. Without change we are merely robots, surviving each day as it comes and heading nowhere but to a life of “I wish I had done…”

You will most likely do more damage trying to get fit without changing your unhealthy lifestyle. If you are stressed, welcome to life. You are not the only one. Every person I know is stressed, without exception. The difference is how people handle their stress. People who cannot handle stress find stress in everything. What should be a absolute “natural high” of reading to your child when he / she goes to sleep, becomes stressful as you had a bad day, you are hungry, your boss doesn’t understand or appreciate you, you, you, you. Take time to recognize the pure joys of life. Once the day ends, it ends. It doesn’t come around again.

If you are overweight, do something about it.  Don’t spend money on TV products or alike. All the information on nutrition is freely available through pharmacies, doctors, websites and magazines and many more.  You must make the decision to make the change. A simple solution with big results is not to eat carbohydrates after 4pm. Forget about that big meal at dinner-time. Get information and get pro-active. I will gladly offer some advise on my thoughts as to how to lose the weight. Unfortunately, I can only offer advice, you have to do it.

STARTING TO WALK, LEARNING TO RUN.

If you scrolled down to this section and missed the first two sections, go back!

When you were a baby, you generally learnt to crawl then to walk, then to run. Don’t compare yourself  to chose you didn’t crawl as a baby or those who didn’t learn to walk before learning to run. I won’t mention any names Bruce.

This is of great importance and a lesson I didn’t learn until it was too late. I was reasonably fit from tennis and soccer and at a perfect weight for my age and height. I started running with a friend who was a runner. It went great for the first four months until a pain on my left shin stopped me from running. A bone scan indicated a grade three stress-fracture. I had no pain leading up-to the injury or any symptoms that an injury was on its way. I had a further six months of recovery to read and learn to which I thank The Lore of Running for guidance. I did too much too early.

Once given the all clear, I undertook to learn to how to walk before getting back on the road. For the next three months, I walked on a treadmill and did strength cross-training. My progress was closely monitored and I became walking fit. Then and only then did I head back on the road. It was a frustrating period as my running partner by now was very fit and running good times at races I couldn’t yet attend.

The following is a extract from The Lore of Running which, in my opinion, is the best advice I have read for a beginner to start the journey of the runner.

TIME TO WALK / RUN

THE GOAL: Run a 10km race after 25 weeks

Notice that it takes 25 weeks to train for a 10km (with continued training it only takes a further 11 weeks to progress to a standard marathon) Refer to Lore of Running for further information.

A new family – running for a purpose

When I decided to take up running in 1998 it was only due to the fact that I got injured at soccer after some 20 years on the field. It was either go under the knife or retire. Retirement seemed the best route as the younger players seemed to be getting the better of my age.

I didn’t know anything about running or the unity of the running community. In soccer, there was always bitter rivalry between clubs which often was decided by a harsh tackle, a head-butt or even a full player and spectator brawl.

I joined Randburg Harriers as it was in between my house and a friends. We were both welcomed with open arms and a friendly smile. A new home – a new family.

In business as an accountant in public practice, I found that people cared for one thing – themselves and their well being. How to avoid this and evade that. Many a task was performed beyond the normal accounting call and only to be “negotiated” on the fee. Further, criminals hiding behind the corporate curtain and lengthy legal jargon left a bitter taste and finally led to me closing shop after eight years.

Throughout the bitter business battles, the one thing I could always rely on was that the road would welcome me every morning with a huge smile and the odd “tears from heaven”.

The question is often asked – why do you run?

My answer – I run for a purpose.

I run to better myself, I run for my family, I run for others via charity, I run for my income, I run to spend time by myself, I run to enjoy natures beauty, I run because I love it – I run for a Purpose.

The Wanderer’s Joe Stutzen Half Marathon 2002

Organiser: Wanderers Athletic Club
Date: Sun 10th November 2002

Dischem half – watch out.

Here is a race that I feel could become one of the highlights of the running calender. It’s a great pity that the race was almost without a sponsor and the club had to fund most of the costs of the race.

The route has been changed to a fast, slightly challenging at parts, course. The registration was a pleasure, parking and traffic also no problem. It does help to get to a race a little earlier. I arrived at 06:20am and found parking inside the Wanderers grounds close to the start.

The weather changed drastically before the start. It became windy and cold and looked as though there may have been rain on the way. The cold and wind soon disappeared and the rain stayed away. It made to a cool race for the first hour.

The start went off without the problems of Soweto. The route takes you to Killarney Mall and then along the golf course. The large jacaranda trees lining roads made for a picturesque morning run. There is a danger of slipping on the jacaranda but with a little concentration, you can enjoy the beauty of the trees. It was a change to run through old suburbs so well maintained and lush with tress and flowers.

After the split for the 10km, the route does a detour through the Melrose Bird Sanctuary. A true little oasis and a nice change from the tar. The route goes back on itself and ends off with a mild long climb to the stadium. The last kilometer is very fast.

The race for me was a test to see if I could run a half marathon in OVER 6 minutes per kilometer. My training doesn’t allow me to race until March 2003. So it was a great test to run a race as a training run. I finished on time in 2hrs08min.

A tribute must go to the RAC Grand Master (GG) who ran the second half always ahead of me. He would not permit me to go ahead which I didn’t want to do anyway. I pushed him in the closing kilometer to a sprint to the finish. We ran the final kilometer in well under under 4 minutes.

Soweto Marathon 2002

This is for me the toughest marathon of the year. Collection of the numbers was a little chaotic due to many runners registering on the day. According to the race rules, no registrations are taken on the day which obviously changed due to the high demand.

Getting to the venue and parking was easy and well organized, compared to many other races. The start however wasn’t that smooth. The road proved too narrow for many runners who opted for the outer boundary and then a huge cut across the veld after the gun. Many runners were impatient for the gun and went off only to be called back and create more hassles for the organizers.

One thing we can rely on at Soweto is heat. The day prior was cool and overcast which didn’t carry over to race day. The temperature went to at least 20 degrees by the start. This meant that, with the increased field, water points for the first 20 kilometers were under pressure yet again. The same problems of the past few years.

This was my third running of the Soweto Marathon and it proved more difficult than the last. My training was better than ever except for the four weeks leading up to the race due to work pressures.

On race day Sunday 3rd November 2002 I started at a casual six minutes per kilometer which is an easy pace. Then the same hill at around 22 kilometers hit once again. At around 23 kilometers my best friend came in the form of tree which without it, I would have been flat on my back. Both hamstrings went into spasm. With the assistance of another runner then the Old Mutual physio’s, I was back to a walk and later a jog. My first 21 km’s was in 2h05m, the last in 3h05min. A finishing time of 5h10m, my PW (personal worst)

I will most likely be back again next year with a little more hill preparation under my belt. A few new friends made and an overall enjoyable day.