Author: Modern Athlete

When you mention ’74-years-old’, most people would either think you were referring to a collectable antique or to somebody currently residing in a retirement home. Caspar Greeff has defied all the odds. At 74 years of age, he is still very much a regular on the running circuit.

Born in Cape Town in 1935, Caspar spent most of his weekends rambling around the mountains to keep fit until he was transferred to Johannesburg in 1966. To his disappointment, Jo’burg had more mine dumps than mountains and the affiliated clubs were more interested in actual mountain climbing than leisurely walks.

He realised he would have to find a new way to exercise and since road-walking had become very popular at that time, he thought he would give it a try, getting his family involved at the same time. “My family and I participated and enjoyed the walks, although we were not very good. I took part in a few 50km walks, which I enjoyed. In 1969, once he had mastered the 50km walks, he thought he would push himself a little further and try the Comrades. “I ran my first road race that year which was the 56km Korkie. My second race was the Comrades. Those days, there was no qualifying race necessary.”

To put Caspar’s humble quote into perspective, one would have to understand the jump that Caspar made. He went from enjoying long walks to running his first Comrades at the age of 34, with no previous training, and finished in a time of 07:38:25. He went on to run nine silvers in a row between 1969 and 1978. He obviously had some hidden natural talent!

One of the athletes who made a huge impression on Caspar in his early days was Fritz Madel, who won five Comrades golds between 1959 and 1966 and won the London to Brighton marathon. Fritz believed that to run ultra-marathons, you needed to train over exceptionally long distances. “His methods worked for me and for the bunch of running friends with whom I trained. We all trained over long distances and most of us got silver medals in the Comrades.”

Caspar went on to run 18 silver medals at Comrades, his last being in 1995 at the ripe age of 60! His PB is 06:38 and he had a best overall position of 50th in 1976. He has now run 36 Comrades Marathons, including this year’s race, which he finished in 11:47 at the age of 74.

For those of you who have run Comrades, you will be able to appreciate the times that Caspar has achieved over the last 15 years. This is a great example of the leveller this great sport of ours is. You are on the road, with both young and old, rich and poor, and only you can define the results you achieve. 

Mr Greeff has an impressive resum? for a man who only began his running career in his mid-30s. “I have lost count of the number of standard marathons that I have completed, but it is probably well over 200, with a best time of 2:38.” His ultra-marathon list includes, amongst others, 36 Comrades, 11 Karoo Marathons (80km), three 100-milers, two 100km races, two London to Brighton Marathons (90km), six Settlers Marathons (64km), 17 Korkie Marathons (56km) and two Rhodes Marathons (52km). He also has a green number in both the City to City (50km) and Bergville Marathons (52km) and has completed 24 Two Oceans Marathons. Caspar also had the opportunity to run a race in Perth, Australia. He ran a 64km ultra and made a discovery about the quality of ultra races on an international level. “I arrived at the race to be told that there were no seconding tables. The organisers arranged for me to be helped by someone else’s seconds, so I could finish the race. I realised then how lucky we are to have such well-organised races in South Africa.”

It is at the Two Oceans Marathon that Caspar Greeff’s results really stand out. He ran silver in his debut marathon in 1976 and ended with a total of four silvers, with a PB of 03:46:37. The impressive part about Caspar’s achievements at Two Oceans is that he has won his age category three times in three different decades: 1985 as a Master, at the age of 50, in 3:57:13; 1997 as a Grand Master, at the age of 62, in 4:25:08; and in 2005 as a Great Grand Master, at the age of 70, in 4:58:44

With so many miles on the road, Caspar has a lot of fond memories. He tells a unique story about running in Hush Puppies, not your typical running brand. “I have run about six Beaufort West ultras. One year when I arrived in Beaufort West, I discovered that I had left my running shoes in Johannesburg. I ran the race in my Hush Puppies, which fortunately had level soles, and finished in a time that was not much slower than my previous year’s time.”

Caspar’s daughter, Michele Murry, said of him: “I am grateful for the time I have spent running with him, as we have shared many special moments together. He has always made running seem so easy.”

Caspar is one of the three founding members of RAC. He was a professor of actuarial science and an actuary.

Caspar Greeff is a true vintage model. He is an inspiration to all runners and living proof that the sport can keep you healthy and fit, well into your twilight years. We’re inspired by his incredible story and we wish Caspar many more years of enjoyment on the road.

Coma2Comrades is the incredible story of an athlete who, in the prime of his life, went out for a routine morning training run on St Patrick’s Day, 17 March 2006. His life would never be the same again. From that day onwards, it would be thrown into turmoil and turned completely upside down.

This is the Wayne Korras Story.
Wayne was born in Kensington in 1963, the second of four boys. He attended Dale College and was always a keen, all-round sportsman, playing first-team hockey, cricket and tennis. 

Wayne the Doctor
From a young age, Wayne felt he had a calling to become a medical professional. He remembers living in Witbank as an eight-year-old. He was sick one night and his mother tended to him, asking him to wake her if he needed cough mixture during the night. His interest in medicine and in the diagnosis of sick people was awakened and from that night on, Wayne knew he would make medicine his life.

 It was not a simple road to medical school but Wayne’s determination to succeed ensured that he would achieve his goal. It is this character trait, in fact, that shaped all the aspects of Wayne’s life. He remembers taking an aptitude test at school. The question: Name three things you want to do when you leave school. Wayne wrote: Number one, medical doctor; number two, medical doctor; and number three, medical doctor. His guidance teacher, Mr Reynolds, called him in and explained to him that he did not have the potential to be a doctor, as he was only top of the C class. He recommended instead that Wayne consider becoming a toolmaker, a maize miller or, if he was persistent in considering a professional field, a lawyer. Wayne researched these options, taking a day to observe individuals in each of these roles, but this only fuelled his determination to pursue medicine.

 After matric, Wayne applied to the medical schools at UCT and Wits and was declined by both. Wayne, not one to give up, decided to do a BSc at Wits and to apply for the medical programme every year. He was declined time and time again, but for Wayne, doing anything other than practising medicine was not an option. At the end of his fourth and qualifying year, Wayne again applied, this time broadening his options and submitting applications to five universities. It was not to be. He was rejected from all five. He decided to pursue a BSc honours before applying again, but before he began his studies, his luck suddenly changed. The day before university was due to start, he got a call informing him that someone had withdrawn from medicine at Wits and he was first on the waiting list. Naturally, he jumped at the opportunity and was the first student at class the next day. He was so early, he actually had to wait for them to open the doors.

 At the end of Wayne’s fourth year of medical school, he happened to meet his old guidance counsellor again. Wayne approached him and asked if he remembered the advice he had given him. He reminded him of the incident and gently suggested that, as a school psychologist, he should never doubt the ability of his students. He should instead point out that their chosen goals while difficult to achieve, could be reached with hard work and perseverance. The student had clearly become the teacher.

 Wayne would go on to have a long career as a student. He spent four years completing his BSc, six years at medical school and another year doing what is referred to as ‘house jobs’, playing assistant to specialists. Once qualified, he had no idea what to specialise in, so he went to work at Johannesburg Hospital for six months in the plastic surgery field. This gave him the clarity he was looking for. He decided to become a General Practitioner. He preferred having patients with a variety of ailments, as opposed to being a specialist working in one area only.

 Doctor Korras would spend 12 years working in a practice in Melville, before moving to Dunvegan, 18 months before his accident. Over this time he built up a reputation as an excellent GP and had a large and loyal customer base, people who trusted him with their lives.

 Wayne the Athlete
Korras has always been an extremely talented and competitive athlete. He joined Bedfordview Country Club, the club he now runs for, to play hockey and cricket. He excelled in both disciplines. On the cricket front, he played in the premiership side, which included several famous Transvaal Mean Machine players of the era, such as Clive Rice, Rupert Hanley, Henry Fotheringham, Gordon McMillan and Drummond Dunlop. Korras played provincial hockey for Southern Transvaal in the late 80s. He was a centre forward who humbly says, “I tried to score regular goals.”

 It was during one of the hockey seasons that Wayne felt the pull towards road running. The hockey team used to run the Bliss 21km as part of their training. Wayne ran the race with Gordon McMillan, who he constantly encouraged to speed up. Finding he was comfortable on the road, Wayne joined the running section in 1983/84.

 It was during his second year of medicine that one of the girls in Wayne’s class bet him and his friend, Brett, that they would not finish Comrades the following year. The prize at stake? A dinner date with her. As it so often does, male testosterone took over. Wayne never got the dinner date, but he did fall in love with Comrades and what was to become a lifelong relationship with the race began that day.

 In 1987, at the age of 23, Wayne completed his first Comrades in 10:41. On that day, he ran with Owen Anderson and Rupert Scott, fondly called the ‘mobile meatball’ because of his large frame. He clearly remembers the gooseflesh as he finished. Today, he has run a total of 16 Comrades, but says the feeling of exhilaration he felt finishing the first Comrades has never returned.

 In his first few Comrades runs, Wayne was unable to break the 10:40 mark. He relied heavily on his general fitness from other sports and did very little mileage in preparation for the race. In fact, in his second year he only did 140km training and nearly bailed only 8km into the run. It was at this point that he noticed he was behind a girl with a ‘nice bum’. Mesmerised by this, he managed to get halfway and struggle his way to the end.

 During the 1992 up run, Wayne caught up to one of the experienced runners from his club, Neil Alexandra, going up Field’s Hill. Neil wanted to know how much training he had done, and after finding out it was only 600km, Neil casually stated that Wayne was welcome to run alongside him for as long as he could. At the 60km mark, they were still together and Neil became the first person to point out to Wayne that if he actually put some effort into his training, he could be a much better runner. At Polly Shorts, Neil asked Wayne to run ahead, as he was struggling to keep up. Wayne went on to improve his time by over 1:10.

 From this point, Wayne started training properly for Comrades and his times improved dramatically.

 In 1998, Wayne ran his first silver in a time of 7:12. He contributes this mainly to his focused preparation and setting himself the goal of running his first silver in his Green Number year. He would go on to run six consecutive silvers with a best place finish of 162nd in 2002 and a best time of 6:50 in 2003, a massive improvement from the 10:52 and 9 869th place in 1989. What better example of his character and determination to succeed?

Wayne compares a fast Comrades with a round of golf. You can have a great score in a golf game if the bounce of the ball favours you in 50/50 situations. The beauty of Comrades is that you can’t just go out and have a fast run. You have to be alert the whole day and manage every aspect of the route. Most importantly, you need to prepare properly. There are no short cuts or lucky bounces.

 Although Wayne’s passion is Comrades, he also has other impressive achievements, such as his Two Oceans silver, which he received for running the race in 3:58. When asked which silver is harder, Comrades or Two Oceans, he explains that, “Two Oceans is harder in terms of pace, but you only have two tough sections to negotiate. The difficult part of Comrades is that, although it is a slightly easier pace, it is literally double the distance over constantly challenging terrain.” Korras saved his PB marathon for a special occasion, the cobblestone roads of Paris where he ran a time of 2:46.

Hockey and Wits didn’t only bring together Wayne and road running. They also brought together Wayne and his wife, Robyn. They married in 1991 and have two beautiful daughters, Cailyn, 13, and Kesley, 11.

St Patrick’s Day 2006
Dr Wayne Korras woke early for his training run on the morning of 17 March 2006. He left the house a role model in a perfect world. He was a happy family man with a beautiful wife and two kids, a very successful General Practitioner and an extremely talented athlete. Little did he know that he would not return home that day.

 The Bedfordview runners met at their regular rendezvous point in the Virgin Active car park. The club had just started increasing its morning run distance, so although they still ran the same route, the faster runners ran ahead in the A group and the B group followed. Because the Om Die Dam race was the following day, the A group was a small one consisting of only eight runners. Two of the runners with the group that morning were new. Richard Albrecht, who normally ran in the afternoons, had changed to mornings that week and Joe Mendoza, who had not run with the group for the last six months, had recently rejoined the group.

About 3km into the run, the A school stopped at a BP garage for water, then left to continue on the route. They were about 1km from the garage and running on Herman Road alongside the airport highway. Wayne was running with the group when he noticed a car coming towards them. JP Lombard, the driver of the vehicle, was on his way home from a friend’s house at 5:30am and claims to have fallen asleep at the wheel when he smashed into the running group. Wayne doesn’t remember much more about that morning, but fellow runners, Michelle Kellock and Grant Greeff, remember the incident vividly.

Michelle was running in front of the group alongside Grant. Wayne and Richard were just behind them. She recalls shouts from the group appealing to the driver to slow down as the vehicle veered towards them. The car just kept coming. Road traffic engineers have since established that the car was travelling at approx 88km/h. Grant allegedly pushed Michelle out the way just before he jumped to the side and the car missed them. Richard and Wayne took the full brunt of the vehicle’s force as it ploughed into the group. Richard was dragged on the bonnet for roughly 40 metres and Wayne was flung straight up, landing on the pavement. Joe was run over and caught between the pavement and the front wheel. Karl Quinn took a side impact which snapped his legs. Michelle recalls seconds of absolute chaos, the sounds of the screeching car and screaming voices and then just silence. Grant ran to the aid of Richard and Michelle, and then to Wayne. Wayne was lying on his stomach, unconscious. He had severe head injuries and was heaving as he breathed. Michelle stayed with him, talking to him as they waited for paramedics. She even removed her shirt to try and stop the bleeding. There was nothing Grant could do for Richard, so he waved down a taxi and called 911. He then went to the aid of Joe and they started CPR but it was too late. Both Richard and Joe died at the scene of the accident from massive internal injuries. Wayne refers to the incident as a design from above; he believes the Lord needed two more angels.

A medical specialist, Garth Diers, was amongst the approaching B group. He attended to Wayne on the scene as they waited for the paramedics to arrive. Once they arrived, Wayne was put onto a drip and a helicopter was called. Carl was transported by ambulance and Wayne was flown to Milpark Hospital. Several people on the scene doubted he would survive the trip to the hospital and a comment was passed, “This may be the last time you see your friend.” Deep in his heart, Wayne believes he heard this comment and it was a catalyst to his determined nature. He had spent his life proving he could do what other people told him wasn’t possible. He became a doctor despite the words of his old teacher. He ran a sub-seven hour Comrades despite a colleague’s claims that he couldn’t. This time, his biggest challenge would be to live when all those around him thought he would die.

As soon as his wife heard the news, she rushed to the hospital. Wayne had arrived at the hospital in a coma with severe head injuries, a broken right arm, leg and collar bone, three broken ribs on each side, three fractured vertebra and a fractured jaw and nose. Ironically, he was treated by Professor Boffard, who had been his lecturer at Wits. Robyn was referred to a head injury website to educate her on what the possible outcomes of the accident would be if Wayne did survive the coma. The risk of 14 day mortality with the severity of Wayne’s injuries was 81% and if Wayne survived, there was a risk of severe disability or worse.

Miraculously, on his wedding anniversary, 13 April, 28 days after the accident, Wayne Korras woke from his coma. He doesn’t remember much about the months that followed, but he had to spend four and a half months in hospital, two months in ICU and two and a half years in Netcare Rehab. At the age of 42, Wayne Korras had to re-learn the things we take for granted. He had to be re-taught to use the toilet, to walk and talk, to brush his hair and teeth, and to shave and get dressed. To make things more challenging, he did not react well to one of his medications and the side effects left his body totally rigid.

Understandably, this was a very hard time for the Korras family. Wayne says his wife Robyn was phenomenal. She travelled to the hospital every day to be at his side. She had been at his side at each of his Comrades and she was there as he fought for his life. The family received huge support from some unsung heroes in the local running community, and from family, friends and patients. A dinner roster was set up so that Robyn wouldn’t have to worry about cooking and could focus on helping Wayne recover.

They spent the next year going between rehab, physiotherapists and speech therapists. Wayne firmly believes that being an ultra runner dramatically helped his healing process. He says that the perseverance a runner needs to succeed, combined with the fact that he was a doctor and had some insight on his therapy, gave him the presence of mind and strength to work on his recovery. One of Wayne’s motivations came in the form of Dylan Thomas’ immortal words, “Rage, rage against the dying of the light.” In Wayne’s opinion, getting hit by the car was the easy part. It is everything from that point that was difficult.

 JP Lombard, the driver of the car, has since pleaded guilty to two counts of manslaughter, for the deaths of Richard Albrecht and Joe Mendoza. This put closure to the case but several runners feel the legal system has failed those affected on that fatal day, as well as the society in which we live.

Wayne eventually made a full recovery but his life has never returned to normal. “The biggest mountain I had to climb was not the physical recovery, but overcoming the doubt everybody had in my ability. I still fight this today; getting people to believe I can do things again.” Wayne’s survival is a miracle and he firmly believes that he survived because he has unfinished business on Earth. He knows that there is something he still has to do, but he is not sure what it is.

Dr Wayne Korras wants nothing more than to carry on with his life’s dream of being a doctor and helping others. The HPCSA (Health Professionals Council of South Africa) has to approve his ability to practise again. Currently, there is no precedent for dealing with someone who has gone through what Wayne did. As an impaired practitioner, the HPCSA has not given Wayne permission to practise again, ironic considering even doctors recovering from drug addictions are allowed to practise. Wayne spent some time shadowing a doctor who was part of his rehabilitation team. After four months, she informed him that it was time for him to move on. She wasn’t quite sure who was shadowing who, as she was totally convinced of Wayne’s competency to practise medicine again. Wayne still lives in hope that the HPCSA will compile a panel to evaluate his case. In the interim, he is involved with a wellness venture for staff at PAG and intends to do some motivational speaking.

 2009 Comrades Marathon
For Wayne Korras, running is all about Comrades. “Comrades is my story and my life has been about it. The beauty of Comrades is that it strips you to the core and only you know the answers.”

It took Wayne eight months to get back on the road and he started out running up to 5km with friend, Nikki Loubser. During his comeback, his friends would make light of his narrow stride and tease him about his right leg that made a flapping noise every time his foot hit the ground. 

His first ‘unofficial’ race was his own club’s Dischem Half Marathon Helper’s Run, run the weekend before the race. This race is for all the club members who give up their time to help with logistics on race day. Wayne was a little nervous when he went to bed the night before. He had run the route so many times, but was not sure how his body would react. He finished in 1:50 and was irritated that it had taken him so long. This set in motion the familiar cogs of determination and Wayne vowed to return to the pace of his pre-accident days.

It has taken Wayne five years to get from 15 Comrades medals to 16, a fact that leaves him bitterly disappointed. For most of us, the fact that Wayne can even walk again seems enough of a miracle and the fact that he has come back to run the 2009 Comrades is nothing short of incredible.

“It was great to be at the start again and part of the race. It was not as cold as I remembered and so I discarded my disposable at Polly’s. At halfway, I was on track for my silver medal. In fact, I had ten minutes to spare. I could feel I was falling off the pace in the second half, but each time I asked my legs to pick up 10 or 15 seconds, they said, ‘No, you’re on your own buddy!’ Passing Arthur’s Seat was also fairly spiritual for me. I was grateful to the Lord that I could run again and having my family on the road once again was also inspirational.”

Wayne finished in a time of 7:51:39, collecting his first Bill Rowan, which placed him 808th overall and an amazing 117th in his age category. Although it was not the perfectly scripted dream comeback run, Wayne is too modest to realise and put into perspective what he achieved on 24 May 2009, his miraculous return from ‘Coma2Comrades.’ Wayne plans to try and get four more silver medals, taking his total to ten and “God willing”, he would like to complete 30 runs.

Wayne defines himself as an extremely loyal person. He has been with the same club his entire running career, run all 16 Comrades in adidas shoes and doesn’t plan on making any changes. He chuckles as he says, “It’s hard to get rid of me!” A truer word has never been spoken.

 Wayne would like to thank the following people for their support:
Robyn Hull for organising a meal roster and for breaking the fateful news to Robyn the morning of the accident. Joanne Kavanaugh for organising a golf day to raise funds for Wayne’s family.
The general public and ‘too-many-to-mention’ friends for their financial and emotional support and the time they all gave expecting nothing in return.
BCC and Jeppe runners and the running community at large for all their help and prayers.
 

Dr Wayne Korras is building his career as a motivational speaker. If you would like Dr Korras to speak at any gathering, club or corporate function, please email editor@modernathlete.co.za.

Carbohydrates are too often seen as an enemy to weight loss, but Modern Athlete takes a look at some of the benefits of carbohydrates in promoting healthy living. 

Carbohydrates are compounds that are made from carbon, hydrogen and oxygen. They come in two main forms, sugar and starch and their main function is to provide fuel for the body. Carbohydrates should therefore comprise at least 55% of an athlete’s total daily calories.

 Simple Sugars
Some sugars, such as those in fruit, are found naturally in food and these have a place in a healthy diet. This is not necessarily true, however, for sugars that are added to food. Excess sugar in the diet causes fluctuations in blood sugar levels, which may increase the risk of conditions such as diabetes, cardiovascular disease and weight gain. Added sugars in food products are not always simply labeled ‘sugar’. You may see them labeled as: sucrose, corn syrup, fructose, glucose, invert sugar, lactose or maltose. 

Fructose versus Glucose
Sugars are not all equal in their effects on the body. Fructose, the sugar found mainly in fruit, is generally regarded as a healthier form of sugar than sucrose (table sugar), as it doesn’t cause blood sugar or insulin levels to rise as dramatically. However, studies have recently shown that fructose can impair the body’s ability to handle sugar and can reduce the effectiveness of insulin. Long-term consumption of fructose may therefore lead to elevated levels of blood sugar and insulin, increasing the risk of conditions such as heart disease and diabetes. 

 Say ‘Yes’ to Slow Release
Whole grains such as whole grain bread, whole wheat pasta and brown rice contain nutrients such as vitamin E, B1, B5, B6, and minerals such as folate, iron, zinc, magnesium, copper and manganese, and are a very good source of fibre. Therefore, they are considered to be superior to their refined counterparts, white bread, white rice and egg pasta. Unrefined starches release sugar into the body slowly, which is associated with lower risk of developing certain diseases, such as diabetes. 

 Focus on Fibre
Fibre is comprised of indigestible plant material, which comes in two forms: soluble and insoluble fibre. Soluble fibre dissolves in the gut to form a gel-like substance that slows down the release of some nutrients, especially sugar, into the bloodstream. It also ‘traps’ cholesterol and reduces the absorption of it into the blood. This results in lower cholesterol levels, which reduces the risk of coronary heart disease.

 Insoluble fibre (often referred to as roughage) does not dissolve in the digestive tract and adds bulk to the waste products in the gut. Daily insoluble fibre intake is important because it helps ensure regular bowel movements.

 Balancing Blood Sugar
As blood sugar levels rise, the body secretes a hormone called insulin, which transports sugar out of the bloodstream and into the body’s cells. In this way, blood sugar is lowered again. In general, the body copes better with foods that release sugar quite slowly in the bloodstream. If the blood sugar levels rise too quickly, the body tends to secrete a lot of insulin in response. This may drive blood sugar levels lower than normal, a condition termed ‘hypoglycaemia’, which can cause restlessness, irritability, poor concentration, visual disturbances, lethargy and drowsiness.

 An adequate level of sugar in the bloodstream is an essential fuel for both body and brain. If blood sugar levels dip, it can cause physical and mental energies to stall. This typically occurs in the mid to late afternoon or after long bouts of exercise. Low blood sugar levels can result in a collection of typical stress-like symptoms such as tremors, heart palpitations, sweating, anxiety, irritability, sleeplessness, weakness and shakiness, as well as chronic fatigue.

 What’s Wrong With Too Much Insulin?
While the symptoms of low sugar levels are more obvious, symptoms of high sugar levels are not as easily detected, but can also cause serious damage to the body.

 Excess blood sugar leads to excess secretion of insulin. One of insulin’s functions is converting excess sugar into glycogen (stored starch molecules) in the muscles and liver. However, when glycogen stores are full, insulin stimulates the production of unhealthy fats called triglycerides. High triglyceride levels can lead to excess fat accumulation, as well as damage to the insulin-producing organ, the pancreas. People with blood sugar imbalances tend to put on weight, especially around the abdominal region. If the body secretes a lot of insulin over years, it can become increasingly insensitive to the effects of insulin. This may lead to insulin resistance and eventually could lead to diabetes.

 Are All Carbohydrates Created Equally?
|To balance blood sugar, you need to eat a diet based on foods that control the release of sugar into the body. The speed and the extent to which a food increases blood sugar can be quantified by the glycaemic index scale. The higher a food’s glycaemic index, the faster it releases sugar into the bloodstream, and the worse it tends to be for blood sugar balance and thus, one’s health.

 Taking the glycaemic index into account, we now know that while some complex starches (e.g. oat bran), release sugars slowly, others such as potatoes, do not. Bearing in mind how many high GI foods we eat nowadays, it is not surprising that we are seeing increasing amounts of problems with behaviour and concentration, as well as obesity and other health problems.

 Taking control of blood sugar and insulin secretion is a key aspect to health. A crucial part of this is based on a healthy diet with a balance of low GI foods and restriction of high GI carbohydrates.

 Take Control of Your Health, One Step at a Time

Cooking increases the digestibility of food, making it easier for most starches to be absorbed into the bloodstream. Eating more raw foods (especially vegetables) assists in keeping blood sugar low.

Whole grains are made up of bigger particles, so they take longer to be broken down and absorbed than flours made from the same grains.

Grinding, mashing, liquidising, milling, etc, make foods more refined, which makes them easier to absorb. Try eating foods in a less refined form.

Starches are made up of different structures. Predominantly amylose-structured starches (such as Tastic, long-grain and basmati rice) have long straight chains in a compact matrix, which makes them difficult to digest. Amylopectin-predominant starches (such as jasmine, Arborio or risotto rice) have their branches and chains loosely packed, making it much easier to digest them and increasing their GI value.

Soluble fibre makes a viscous gel that slows down gastric emptying, allowing for good nutrients to be absorbed. Good sources of soluble fibre include raw oat bran, legumes, citrus and deciduous fruit.

The higher the acidity of a food, the lower its GI value. Acid slows down gastric emptying. Therefore tart fruits, sour salad dressings, vinegar and lemon juice will lower the GI value of the dish. Sourdough breads such as ciabatta have lower GI values.

Blood sugar levels have been shown to rise much more slowly when foods are eaten at a more relaxed pace.

A mixture of fat and protein with starch can reduce the glycaemic response by delaying gastric emptying and increasing the secretion of insulin.

Resistant starch resists digestion in the small intestine and passes into the large intestine where it is fermented by bacteria to form short-chain fatty acids which have many health properties.

 

Healthy fruit scones
Serves six

2 cups wholemeal flour
2 tsp baking powder
1 tsp bicarbonate of soda
1/4 tsp cinnamon
1 cup dried dates, finely chopped
1/2 cup chopped pecans
1 ripe banana
3/4 cup milk
1 tsp lemon juice 

Preheat oven to 250? C. Mix the flour, baking powder, bicarbonate of soda and cinnamon in a mixing bowl. In a smaller bowl, combine the banana and milk and mix until smooth. Add this to the large bowl. Mix in the dates and pecans and knead the mixture. Flatten the mixture on a baking tray and use a shape cutter to cut out the scones. Bake in the oven for 20 minutes or until cooked throughout.  

For a late afternoon treat, serve with a dollop of honey or low fat whipped cream.

 

Comrades runners are often bombarded with very specific nutrition information to prepare for big races, but what about after the big race?
Is good nutrition still important?

Being an athlete these days means pushing yourself hard and for long periods, striving to go beyond your best and holding it together till the end. Running is an aerobic activity, which uses mainly carbohydrates and fats as a fuel mix for your muscles. When the demands of your body overtake the fuel stored in your muscles, you ’hit the wall’. Hitting the wall is a term to describe muscle fatigue, heaviness and cramping in the muscles, causing an athlete to slow down or stop. Eating the right types and combinations of  carbohydrates pre-event and during an event helps to combat this fatigue. Eating the correct foods post-race can also help the body repair itself. 

MUSCLE DAMAGE
Running involves abnormal muscle contractions and a single hard, lengthy running session may cause significant muscle damage. This has the potential to damage muscle fibres. The major effect on muscle fuel stores appears to occur in the second 24-hour period of recovery after the exercise session, and can be combated by taking in more carbohydrates.

Most runners will finish their race with depleted glycogen stores. Consumption of carbohydrates within 30 minutes of exercise results in higher uptake of glycogen into the muscles after exercise than when ingestion is delayed for two hours. The amount of carbohydrates recommended is 1g to 1.5g of carbohydrates per kilogram of body weight, ingested at two hour intervals, up to six hours after the race.

Research shows that combining proteins (0.2 to 0.4g protein per kilogram body weight) with  carbohydrates in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen, or more fuel for the body. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate to every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment. Proteins also contain amino acids that assist in repairing the muscles.

DEHYDRATION
Most athletes are not fully aware of the degree of dehydration that occurs during a race, but sweating causes a loss of water and vital salts, which can cause a runner to slow down. The amount of fluid that is required to restore fluid levels can vary from 550ml to 3 litres, depending on how much sweat you have lost and how much fl uid you have replaced during the event.
A quick guide to your dehydration state is to weigh yourself before and after the event, minus sweaty clothes. A kilogram of lost weight is roughly equal to a litre of fluid that needs to be replaced. If you have carbo-loaded pre-event, minus 1kg to 1.5kg from your pre-event weight to account for the extra glycogen and water that is stored with it, leaving you with true fluid losses.
Rapid and complete recovery from excessive dehydration can be accomplished by drinking 450ml to 675ml of fluid for every 0.5kg of body weight lost during exercise. However, for most athletes, Comrades is the last race of their running season and they expect to rest for at least a few days, making immediate rehydration less critical. Consuming rehydration beverages and salty foods at meals and snacks over the next 24 hours will help replace fluid and electrolyte losses.

DEPRESSION OF THE IMMUNE SYSTEM
Athletes who train for prolonged bouts (more than 90 minutes) and who participate in ultra-endurance events, are at increased risk of picking up minor illnesses or infections – most commonly upper respiratory tract infections. Most at risk are those athletes who a) restrict their energy intake, b) have low body weights, c) eat restricted varieties of foods (e.g. vegetarians), and d) have poor or unbalanced diets (low in micronutrients or high in carbohydrate intakes at the expense of protein).

PRACTICAL STRATEGIES TO COUNTER ILLNESS RISK IN ATHLETES
Avoid getting a dry mouth, both during competition and rest.
Never share drink bottles, cutlery or towels.
Travelling athletes should use bottled water.
Ensure good hygiene at all time (i.e. washing hands etc).
Avoid putting hands to eyes and mouth.
Adequate sleep.
Keep social stresses to a minimum.
Avoid rapid weight loss.
Ensure adequate recovery between exercise sessions.

NUTRITIONAL STRATEGIES TO COUNTER ILLNESS RISK IN ATHLETES
Avoid deficiencies and ensure adequate intake of carbohydrates, proteins, fluids and micronutrients (iron, zinc, Vitamin B6, B12, Vitamin C, Vitamin E).
Ensure adequate carbohydrate intake (30-60g/hr) during prolonged or high-intensity sessions.
Take a broad range multivitamin/mineral supplement to support restricted intake/travelling athlete/availability or if variety (fresh fruit and vegetables) is limited.
Take Vitamin C and probiotic supplements during periods of intense training and prior to ultra-endurance events.
Iron supplements should not be taken during periods of infection.

Fluid and alcohol guidelines
Drink what you are used to drinking
Drink according to thirst (not as much as tolerable)
Do NOT drink at rates that are greater than sweat losses i.e. do not gain weight
Drinks with carbohydrates in them (4-8%) may be an easier way to replenish carbohydrates after a race, as often hunger may be delayed
Encourage personally labelled bottles
Ideally avoid alcohol 24hrs after a race
If you must drink alcohol, make sure you first refuel with carbohydrates and protein

Mention the word Comrades and the club Jeppe in one sentence and most runners will ask you if you know Barry Holland. The man is an icon when it comes to the Comrades Marathon and rightfully so, as he has run 36 consecutive Comrades Marathons.

That’s right. It is as incredible as it sounds.
I met Barry at Doppio Zero in Bedfordview to discuss how he has managed to achieve this amazing feat. At an age (57) where most people are starting to consider retirement, Barry has the strength and character of a young man just starting out in life. When considering the silver, Barry gets a spring in his already large stride.

I have recently had the privilege of running several training runs with Barry and can confirm that he is one of the most approachable runners on the road. Nothing is too small for the big man. He openly shares his experiences and gives advice that has the potential to change many people’s running lives. I sat down for a coffee and prepared to find out more about Barry.

How old were you and what influenced you to start running?
I first decided to run Comrades at 18 but got bored with all the training, so I didn’t do my first one until I was 20. As a Durban boy, you are destined to run Comrades. It’s in your DNA. I started running with Regent Harriers. It was not an official club; just a famous group of people that ran from Regent Place in Durban.

Did you ever dream you would go on to run 36 consecutive races and what has kept you coming back?
No, I never thought I would. I just loved it so much that it became a way of life. The training and  camaraderie have been the biggest factors. The Comrades is actually a pain on the day but getting there is great. I became a victim of having done a down run, then being challenged to do the up. Then, I went on to get five. Before I knew it, I was chasing my green number at ten and so it went on!

This year is your 37th. How has your training been and what time are you aiming for?
Training has gone exceptionally well this year, better than the last few. I will run under eight hours.

How many more do you think you have left in you?
Difficult question. I am definitely going to do 40; that’s a given. I will go to 42 so I can run my wife’s 20th with her. From there, it’s up to the big man upstairs.

Could you imagine ever watching Comrades on TV?
No, I was running Comrades before TV came out, so I have never watched the race and I have no desire to watch it.

What is your most memorable Comrades and which would you like to forget?
Phew, that’s quite hard. A bunch stick out. Must be my 6:29:22 in 1991. It was as fast and as far as I could go in my talent limit and I achieved what I could do with the talent I have. Most memorable is also the famous Holland roll, when I fell over. It was captured in a series of photos of me getting over the line and trying to stop my watch as the officials signalled for the medics. It made the front page of most newspapers around the country. In terms of a horrible run, my last attempt at a silver in 2007 sticks out. It was the realisation that in all likelihood, the days of running a silver were potentially over for me. But never say ‘never’. I am getting a bit madala now and it’s getting harder, but who knows?

Any special medals?
I was the first guy at Jeppe to get ten silvers, which are all framed. The rest are scattered all over the place.

Are you racing the clock or the course?
Both. Only the top ten race just the clock. The rest is you against the course and the clock combined. You’re always fighting the course but you should set yourself a time goal. It is always your personal achievement you’re chasing.

You’re not built like a traditional ultra-distance runner. At 6ft3 with a strong frame, how have you managed to stay healthy and get to the start line every year?
A couple of factors contribute to it, like genetic luck. You can’t choose your parents; you get given the genes you get. I think I am biomechanically sound, which is just luck. I also take a good rest after Comrades every year. Most runners come back too soon. Comrades is exceptionally damaging, especially the down run. I throw my takkies in the cupboard for two months after each race. Also, I have always been a very sensible runner. Every time I have been injured, I can relate it back to a specific incident of stupidity and have learned to avoid these errors over the years.

Have you ever had a bad injury and thought you might not make it to the start line?
One year I picked up a calf injury in January at the Johnson Crane 21. It was caused by not warming up and starting too fast with Bradley. I tore my calf. Linda Oliver (physio) treated me and told me to take three weeks off, which is very hard in the peak of Comrades training, but I was sensible and listened and made it to the start. Listening to professionals and your body is key!

You have 22 silvers. This means performing at the highest level for over three decades. At 57, do you think there are more silvers out there for you?
My first silver was in my fourth Comrades and I got the last one about five years ago. If I am honest, the answer is no, but I never say never. With the bunch of guys I run with at Jeppe, I’m always being pushed and challenged, so let’s see.

You must have met some real characters on the road in your training and racing days. Who sticks out and why?
Malcolm Marsh; he was such a tough runner from the mounted police in Rhodesia. I ran Two Oceans with him where he ran his PB for 21km, 32km, the marathon and Oceans all on the same day. I didn’t think he could do it, as the Oceans silver is so tough. It’s a real man’s silver. Theo Jackson was the ultimate character. He was the founder of Jeppe and a very close personal friend. He made sarcasm an art form. He was one of the funniest guys you could ever meet, with a super sharp brain and was very quick to give nicknames to everybody. My nickname was Long Street, the blind detective in an old TV series. I am blind in one eye, so Theo was quick to christen me. I enjoyed racing Clive Gilman, an incredibly talented athlete. He was a Trident (rowing Springbok). We ran silver at Oceans together, Comrades together and sub 2:50 marathons together. He had the most fantastic style I have ever seen on a runner. He taught me a great lesson – learn to give your pressure and pain away to the crowd. This helped me through many bad patches on the roads over the years.

How many kilometres do you train in an average preparation for Comrades?
Roundabout 2 000km from January to race day, plus another 1 000 in the off-season.

This means you have run over 110 000km over the last 37 years, all without a major service!
I reckon I have completed my fourth trip around the world. The circumference of the world is only 25 000km.

This year is a down run. What are the key sectors of the race for you?
Comrades is fascinating, because down and up are so different. On the down run, the first half is very forgiving. The hardest section is from the back of Inchanga to Hillcrest; from Hillcrest to Pinetown is the most amazing racing country. If you have it in your legs, this is the section you’re going to run your time. It’s all downhill. On the down run, Comrades starts in Pinetown. It’s 70km of warm up and 20km of racing. You have very tired legs at this point and it’s a matter of survival. It’s very sore from Pinetown home.

You have a very successful professional life. What effect has running had on this?
I think a great effect from the perspective of the discipline you have to have in long distance running is transported across to business life and you have to have discipline in business life to be successful.

What do you enjoy most about running these days?
The stuff in the mornings. It’s great. I really love helping guys. I enjoy writing the programmes, keeping guys motivated and improving. I love it. I tried to retire one day after 32 Comrades. I said, that’s it, had a big ‘snot en trane’ session and got a great 3 litre bottle of Meerlust wine from my club. When it got to the 11th hour, I couldn’t do it. I just didn’t know what to do with myself. I got irritable. Comrades was just too much a part of my life. I have never opened the wine but reckon I deserve it after my 40th.

You have a wealth of experience. Any words of advice for somebody considering taking up the sport and wanting to run their fi rst Comrades?
Come and run at Jeppe.

Any races you still want to run?
I would love to run Boston. I’ve never been there so it’s still a box that needs to be ticked.

Barry Holland certainly is on a roll; long may it last.

John Hamlett is one of the country’s top running coaches. He has received numerous accolades as a runner and even more as a coach. Paul was lucky enough to catch up with John to find out more about the man.

John greets me with a warm smile and a face filled with sincerity. We take our seats at the local  Weisenhoff and John kicks off with genuine modesty, “Why do you want to do a story on me? There must be hundreds of interesting runners!” I assure him that there are thousands of aspiring athletes, both social and professional, who would value his opinion and advice; he does not disappoint. He recalls many great stories with passion and gusto, stories of personal competitions and training others.

While this ex-military man discusses preparation and strategy with the seriousness of an army general, he talks of the joy of winning and the success of his athletes with the vigour of a proud father.
Over the last 33 years, John has lived the sport with the na?ve ambition of a 15-year old, enjoying the negotiations and steely preparation required for the modern business that is road running.

FIRST MEMORY…
John rubs his hands together and reminisces about his youth. “As a ‘lighty’, I played every sport at school. You name it, I tried it. When I was 15, I came home and told my dad that I wanted to run a marathon”.
John’s dad rolled his eyes and thought ‘here we go again’.

He questioned John’s commitment to running, as he tended to skip from one sporting phase to another. John’s father explained the seriousness of road running and the sacrifices required, but John was  adamant – he wanted to run.

His dad struck a deal with him. He drove him just over 42km from their house, claiming that if John made it home in less than four hours, he would go and buy the equipment necessary for John to participate in marathon running. Totally unaware of the preparation required, John loaded up on oranges and orange juice prior to the run (because that’s what they gave him at football, so he assumed it was what was best for him).

“There I was in Bapsfontein, way too many oranges in my system, cheap tennis takkies, my football shorts and PE vest. Needless to say, I failed hopelessly.” He was “moeg, finished and my feet had the worst blisters”, but he managed to convince his dad to give him another chance.

Four days later, John re-ran the 42km distance in under four hours. His father was now convinced that John had the potential to be a good runner. Two weeks later, they were off to do the Pietersburg Marathon.

“I was buzzing. Surrounded by experienced runners I felt really out of place in my tennis takkies, but I was listening and learning from these guys!” enthuses John. That Saturday morning, John was prepared with the right fluids (Coca Cola and water) and the right shoes (Puma trainers his father had bought him the day before). John continues, “I finished 8th, 3:04 and as they say the rest is history!”

LIVE THE DREAM…
As a coach, John stresses the many attributes that contribute towards being a successful runner, such as discipline, determination, commitment and talent. However, he likes his athletes to start with a dream.

“You need a goal! I like my athletes to get carried away, put themselves out there and say what they want to achieve, where they want their running to take them. Once they can visualize their goals, we work backwards from there!” When asked to list his top fi ve athletes, John grins, “You’re going to get me in trouble here! I am incredibly proud of all of my athletes but there are those who stand out because of their achievements and those who have exceeded their limitations.”

BEATING THE RUSSIANS
John admits to having a resentful respect for the Russian athletes, as they have become the men to beat on the local marathon circuit. “They are professional, committed and good athletes!” stresses John. “For many years they were merely ‘the Russians’ to me, these foreigners that we had to beat on the road.” John’s opinion changed following a trip to Russia in 2003 as a guest of Dimitri Grishen. The trip left him with insight into the life of the Russian athletes, their social backgrounds, their ethics and their moral make-up. John describes a visit to a town in Russia called Schusdal, a training camp where the athletes would fish for their dinner through a hole in the ice on a frozen river. The town had no electricity. They were invited to a dinner at an acquaintance of Dimitri’s, at a solitary log cabin in the middle of nowhere. “This guy had laid out the biggest spread for us, meat, veggies, bread and drink. We were ready for a huge feast, but before we started, Dimitri called me to one side and asked that we not eat all the food on offer. I asked him why; I thought we would insult the man if we didn’t eat everything. Dimitri explained to me that this food was all that the guy had for the winter and that if we ate it all, he would die of starvation as the closest town was over 140km away! He was prepared to do that for us – he was going to risk starvation for us!”
About a week later, the South African contingent went to a training complex where several promising Russian athletes were training. There was an outside track covered in snow, but a solitary athlete had cleared a path and was running on the track. John asked why the man was not running inside and was told that the athlete had chosen to run outside, as he was determined to win an Olympic track gold. John asked what the athlete would do if he did not win a gold medal, which earned him a look of piercing disdain from the coach. Not achieving gold was not an option. As it turned out, the man took an 800m gold medal at the 2004 Olympics. This story illustrates the Russian commitment to success and their determination to achieve their dreams!

But this is true of South African sportspeople too. First place is everything, as John explains in his recollection of the 2001 Comrades Marathon. “The elation and hype surrounding Andrew’s Comrades win in 2001 was insane.  The patriotism, the joy and the celebrity lifestyle that he endured were incredible. We could not go anywhere in KwaZulu Natal without being surrounded by fans within minutes.”

He recalls the fi nal few kilometres of the 2001 Comrades with the passion of a Springbok fan revisiting the ’95 drop goal and tells how he cringed when a traffi c offi cer told Andrew that the ‘Russian’ was catching him. “That cop nearly ruined my entire strategy. The wrong advice at that stage could have seen Andrew crumble or push too soon. Fortunately, he looked back at me and I tapped my watch; that was my sign to let him know that the race was in the bag and that he should push for the record. That gave Andrew the confidence to stick to his rhythm and even up the tempo.”

John describes his experience towards the end of the race and the feeling of euphoria that ran through the crowd. “I ran into the stadium trying to get to the finish line in time to meet Andrew. As he entered the stadium and the word spread that a South African was going to win, the place erupted! It was impossible to get through! I saw old men crying with pride; it was awesome!” continues John. “After the race, Andrew wanted to get away from the crowds. We went to a quiet beach on the north coast, but within 15 minutes we were swamped; we couldn’t go anywhere! That night back at the hotel, Andrew said he had been waiting for this moment. He reminded me of an instruction I had given him years before – the night after a successful race: go and lie in a bath, close your eyes and say, “This is my day!” Have confidence that you have done your best and beaten the others fair and square – a moment between you and your God.”

WHO DOES JOHN THINK WILL WIN THIS YEAR’S COMRADES?
Leonid, who is running in our team this year (Nedbank), without a doubt. Last year he ran the perfect race.

 

JOHN’S TOP FIVE SOUTH AFRICANS TO WATCH AT THIS YEAR’S COMRADES
1. Lucas Nonyana
2. Hermans Mogkadi
3. Johan Oosthuizen
4. White Modisenyane
5. Gift Kelehe (brother of Andrew Kelehe)