Category: Columns

Every now and again we hear a fellow runner talking about running the coming weekend’s race on ‘muscle memory’, especially when it comes to marathons or beyond, because they haven’t been able to train as much as they wanted to. But what exactly is running on memory, and is it even possible?

When we train, many things happen in the body that enable us to run further and faster as our training progresses.

• One of the primary and earliest of the training responses is an increase in the number of mitochondria in the muscle, the structures within the muscle that are the ’power stations‘ of the muscle and responsible for energy production.
  
• There is also an increase in the capacity to use fat as a fuel, due to an increase in various enzymes in the muscles as a result of training.

One of the effects of these changes is that the muscles of trained runners use muscle glycogen, the store of carbohydrate in the muscle, more slowly. This is important because delaying depletion of muscle glycogen delays the onset of fatigue. For example, one of the contributing factors to the extreme tiredness one feels around the 35km mark of a marathon is that the muscles become low in this source
of energy.

An additional effect of training, again due to changes in the enzyme levels in the muscles, is that muscle glycogen stores at rest become higher, by about 50%. Thus the size of the ‘fuel tank’ is increased.

BUT WHEN WE STOP…
When we stop training, all these beneficial changes gradually revert to normal. However, it is not clear just how quickly this happens. We know that the reversion back to sedentary levels can occur quite quickly, but that the longer one has been training, the longer this process takes. We do not have any research information for the timecourse back to the untrained state in runners – or other sports people, for that matter – who have been training for many years.

If at least some running has been maintained, it is likely that the loss of the training-induced adaptations may be quite slow. Some of these changes back towards the untrained state will occur faster than others. Nevertheless, when an experienced runner talks of running on memory, some of the training adaptations
that occurred at the muscular level during previous training, and that have not yet reverted back to the untrained level, will help get the runner through the race.

MUSCLE FIBRE CHANGES
Besides the changes discussed above, there are a number of other training-induced changes that will persist for some time after hard training has stopped, and will put the runner in a better position to complete a marathon than someone who has never trained. One of these involves possible muscle fibre changes.

Although there is little evidence for major changes in muscle fibre type as a result of training, it appears that there may be enhancement in muscle contraction (contractility) and improved resistance to fatigue. In part, this may be related to the significant increase in the number of blood capillaries surrounding each
muscle fibre, which allows for an increase in the ability to transport oxygen and fuel to the muscle cells when needed.

RUNNING EFFICIENCY
At any given submaximal (below maximum) running speed, the amount of oxygen used is termed the submax VO2 and is referred to as running effi ciency or economy. Running economy (VO2) at any given speed may be higher or lower than average, but having an improved economy (lower submax VO2) is what is hoped for.

Now, running economy tends to improve after years of endurance training. As a consequence of the lowered submax VO2, the percentage of VO2 max at any given running speed is reduced after training. Since the perception of effort is related to the percentage of max, this reduces the perception of effort
at any particular running speed, which in turn results in it being possible to run for longer at any given speed after training than before training.

Although specific research evidence is lacking, it is likely that the improvement in running economy persists for some time after training has been greatly reduced. This of course would contribute to the physiology that allows us to ‘run on memory’.

MEMORIES…
Running on memory is therefore not only possible, but can be explained by some of the physiological
changes that occur as a result of slowing down and returning to an untrained state. Although some of
the initial ‘losses’ are quite rapid after three weeks of no training, subsequent rate of loss may be
considerably slower, particularly in runners who have been training for many years and if at least some
training is being continued.

This differs from tapering. In the case of tapering prior to an important race, while running is reduced,
key sessions are maintained which allows the muscle to recover from fatigue of training, without
de-training occuring.

Andrew N. Bosch, PhD – Modern Athlete Expert

Associate Professor
University of Cape Town/MRC Research Unit for Exercise Science and Sports Medicine
Sports Science Institute of South Africa

Between stressful jobs and trying to spend quality time with the family, exercise is often the fi rst thing that falls to the bottom of our list. In a series of features on how to balance a busy career with running, Modern Athlete speaks to various high-powered professionals to fi nd out how they manage to fit sport into their hectic schedules. This month we chat to Adrian Gore, founder and Chief Executive Officer of Discovery.

What is your background and how did you get involved in Discovery?
I graduated from the University of the Witwatersrand (Wits) with a BSc honours degree in Actuarial Science. In 1990 I was admitted as a Fellow of the Actuaries (Edinburgh). I started with Liberty Life, where I worked for six years, heading up product development. I left Liberty in 1992 to start up Discovery Health. In the 17 years since launch, Discovery has diversifi ed its operations into the areas of life assurance, investments, financial services and wellness. Today, Discovery’s total revenue is close to R30 billion per annum. Worldwide, the group covers almost 2.5 million lives.

What is your greatest moment in business?
I have been remarkably lucky and privileged up to now. I have had a very good career; the start of Discovery obviously stands out. I am very passionate about the brand because it has the ability to greatly impact society.

How long have you been running?
I started running when I was 11 years old. I am now 45. At school I played a lot of sport, but a friend and I used to run a 5km route around Sandton. It was a killer! Through my high school years, I spent a lot of time racing motocross, but kept on jogging after school. At university I started running marathons. Running wasn’t very popular in those days – most people were into aerobics.

How do you fit running into your busy life?
Running is a central part of my life. I don’t function properly without it. Whenever I get a chance to run, I do. Because of my schedule, it is very hard to run during the week, but every morning I run 30 times up and down the stairs of my house. It takes me about eight minutes and it is a brutal workout! It really gets my heart rate up. Afterwards, I do some push-ups and sit-ups. I also try to run on my treadmill at home, even if I come home at 10pm. I travel extensively, but even then I run up and down stairs. When I am at a hotel I find the fire escape and hit those stairs, even if I get there at 12am. At the office in  Sandton it’s no different; many times after a tough meeting you will find me running up and down the stairs. On weekends, I try to do a 10km and 15km run.

Describe a typical day in your life.
I start at 5:30 catching up on emails. Then it’s time for my stairs workout before I get ready for the day. I take the kids to school and I am at the office by 8:00. A typical day is anything between 12 and 14 hours long and a typical week between 60 and 70 hours.

What do you see as the biggest obstacle to your running?
Time!

Who do you run with?
I have a good friend, Dan Wolov, who I run with on weekends. Dan and I have been mates since Grade 1 when we were five  years old. We talk so much nonsense when we run; it’s a fantastic experience. I like to run fast and not just jog. My average speed is about 4min/km. The weird thing is with time I have not really slowed down. I believe running gives me longevity.

Do you regularly run road races?
No. I belong to the Discovery Running Club and I have done a few marathons, but I don’t run regular road races. I have run the City2City and the former Johannesburg Marathon. When I travel overseas, I love to run some of the international city marathons.

Which international races have you run?
I ran the New York, London and Berlin Marathons. It is a pity so few South Africans get the  opportunity to run these marathons. It is not just about the race; it’s about the whole experience, arriving in a different country with the whole city fi red up to put on a spectacular event. There are beautiful runs in South Africa as well. The Soweto Marathon and the New York Marathon were run on the same day last year. The irony is that a lot of international runners would have much rather run the Soweto Marathon.

What is the nicest place you have ever run in?
Internationally it must be the island of Capri in Italy. It is a very small island and there is a pathway up stairs through a village to the other side of the island. It’s about a 10km run. What a magical experience running there while listening to classical music on my iPod. My favourite local run is a 15km route through the northern suburbs and halfway we stop for coffee.

Has running influenced your career and work ethic?
Yes and no. I have run my whole life, so I don’t know who I am without it. Running has been part of my life since childhood; therefore the discipline of it is reflected in my work.

Why do you enjoy running so much?
When I run, I am totally disconnected from things such as cell phones and the internet. No one can get hold of me. I am on my own or with a friend, with very little interference from the outside world. It is fantastic. And Johannesburg is such a great place to run in, especially with our weather. I also love the feeling of freedom when I run and the feeling of achievement when I finish.

What is the best and worst advice you have been given with regards to running?
I read a lot of Prof. Tim Noakes’ articles and books. I know him well and he has given me some good advice on the socalled governor theory, which states that the fatigue you feel is psychological. Your brain controls how you feel and the pain you sometimes feel can be controlled by a strong mind. That has given me a different perspective on running. Because I don’t really run races, I don’t mingle much with the running community, so I haven’t received a lot of good or bad advice.

After a morning run the fi rst thing I like to do is…
Ideally jump in the pool and relax.

My greatest ambition in running is…
I ran a 3:25 marathon years ago, but these days I would love to just run a sub-3:30 marathon.  Unfortunately, injuries just don’t allow me to run further than 21km before hurting. So when I do run marathons, I usually hobble the last few kilometres. A half marathon is the perfect distance for me. I take my hat off to those people who run Comrades. For me it is just too far, but I would love to still run the Boston and Chicago Marathons. That would be worth the pain and effort.

Are you competitive?
I don’t care at all who beats me! When I run a marathon, there are a thousand people behind me and a thousand more in front of me and it doesn’t matter. In business I have to be organised and aim to be at my best all the time. In running I get a kick out of knowing there is no pressure at all.

Who are your running role models?
I don’t really have any, but at university it was probably Bruce Fordyce. He is such an iconic figure, especially for all of us who started running in his era. I could not go running without my… Garmin watch. It’s like a cell phone. Without it I feel uneasy. When I run I feel I need to be connected to my Garmin. I don’t use the heart rate function, but I do use the distance and speed functions. I am hooked on it; even if it is just a short run, I have to wear it.

Is your family active?
My kids (two daughters and a son) are sporty, but they don’t run. My eldest daughter always promises she will one day run a 10km race with me. My wife, Lauren, is very fit. She goes to gym regularly and runs on the treadmill.

What would you say to someone who says that they don’t have time to exercise?
If you are determined to exercise, you will fit it into anything. I am an obsessive character; when I wait for my wife to finish something, I will run up and down the stairs knowing it’s a workout done. You can even do the same type of exercise while talking on your phone. Running does not take a lot of time,
it’s not like golf. You can always find time for a run. When I was training for marathons we started in pitch dark, but it was amazing how many people were out there doing the same thing. People who are locked up in their homes don’t always realise how many people are out there on the road having fun and
experiencing freedom.

What are your future running goals?
I am very keen to do a fast half marathon soon. I am also aiming to run another New York Marathon. I believe that when you run, you need goals to work towards.

Life motto?
I don’t really believe in life mottos. But I am a great believer in positivity in any form. I do believe your
future and destiny in life is a choice you make.

On 27 June 1973, a young South African track athlete broke the 800m world record in Milan while running for Italy. But in his heart, Marcello Fiasconaro was as South African as can be – no one knew that his blue ‘Italian vest’ was actually a Southern Transvaal vest turned inside out. It was his lucky vest, which he had worn when he won the South African Track and Field Champs earlier that year, and he was going to run in it, no matter what!

Recently, Marcello Fiasconaro, now aged 60 and living in Benmore, Johannesburg, was surprised to be invited to the Italian Consulate’s cultural week. An even bigger surprise lay in store for the former 800m world record holder when he was awarded an Italian knighthood, known as the Cavaliere Ordine al Merito della Republica Italiana. This is the highest honour that can be bestowed on an Italian civilian. He was presented with a certifi cate signed by both the President and Prime Minister of Italy, along with a huge medal that he may now wear to Italian state functions.

The award was presented to Marcello in recognition of all the work he does in the Italian community in South Africa, and for his running exploits in the colours of Italy. His 800m world record was beaten in 1976, but 36 years after running 1:43.7, it remains the Italian national record, and one of the longest-standing athletic records in the world.

Marcello was just 24 when he set his world record, and it marked the pinnacle of a short but glorious career. He only started running at the age of 20 and retired five years later – but he made those years count:

• In 1971 he set the new Italian 400m record (45.7) and won the Italian Championship title.
  
• In the same year, he won a silver medal in the 400m (45.49) at the European Championships in Helsinki. His time was beaten in Italy only ten years later. He also won a bronze medal in the
  4x400m relay.
  
• In 1972 he set an indoor world record (46.1) in the 400m in Genoa, Italy.
  
• In the same year that he broke the world record over 800m, he broke the Italian record five times.

EARLY DAYS
During World War Two,Marcello’s Italian father, Gregorio, was held as a prisoner of war in South Africa, where he entertained the locals with his music. Before he could return to his home country at
the end of the war, however, love found its way into Gregorio’s heart when he met his wife, Mabel Marie, from Pietermaritzburg. They settled in South Africa where Gregorio became a professor of music at the University of Cape Town’s Opera Company. Marcello was born in Cape Town in 1949.

As a young boy he never made the school athletics team; his passion was rugby and he later played for the Villagers Rugby Club before he was chosen for the Western Province u/20 team. Marcello’s introduction to athletics came when Stewart Banner, then president of the Celtic Harriers Running Club, initiated an amalgamation with the Villagers Rugby Club.

“Stewart suggested the rugby guys train with his athletes so they would be strong and fi t for the next rugby season. That was how I realised I was a much better athlete than a rugby player,” says Marcello, who today works as an agent for adidas.

THE START OF THINGS TO COME
Marcello was working as a foreign exchange teller when the Celtics club secretary phoned him one day to ask him to run for the club. “They needed some entries for the sprint category at a meeting held the next day in Belville. She asked if we were up to it. Miles O’Brian, a friend of mine, and I agreed, but we
panicked! We thought a run that afternoon might help us the following day.”

Marcello and Miles ran 8km to the top of the Kirstenbosch Gardens and back. “It was ridiculous  thinking the run was going to help us at the meeting the next morning! When we got there, we were so stiff and sore, but I managed to win my heat and Miles his. We were both surprised and thought the other guys held back and that it was all part of their tactics. But then I won the final and Miles came second!”

The next day, the newspaper headline about Marcello’s performance read, ‘Fiasconaro is on the  march’. How right that headline would prove to be.

ROLLERCOASTER RIDE
Crowds started taking notice of the young longhaired Marcello when, at a Coetzenburg meeting, he beat several well-known 400m Springbok athletes, including Danie Malan and the favourite, Donald Timm. “It was a beautiful evening. Coetzenburg was packed and the adrenalin was pumping, but I was really scared and was thinking to myself ‘What am I doing here?’ Everyone had starting blocks except me.”

Marcello was being coached by Stewart Banner, who advised him to stick to the other athletes for as long as he could. “I remember Stewart saying I must just lift my arms and keep going when I hit the final straight. I caught Donald a metre from the tape and just beat him, fi nishing in 46.6. That was the second time I ever ran 400m.”

Italian athletes, who according to Marcello love to measure themselves against the rest of the world, heard of the Italian-South African athlete’s times and so they invited him to run in their home country. “The time I clocked at Coetzenburg would have guaranteed me a place in the 400m relay team for the European Championships.”

The 20-year-old Marcello was fl own to Italy where he lived up to his reputation as he won his first 400m race in Italy. A week later, he won another 400m race at the Italian Championships, recording a time of 45.7 – and breaking the Italian record, which then stood at 46.1. “And so I became a star in Italy. They adopted me very quickly.”

In 1971 Marcello obtained an Italian passport and started living in Italy for six months a year. At that stage he could barely speak a word of Italian, but quickly picked it up from team mates.

At that time Marcello was ranked seventh in the world over 400m. “My coach and I felt my basic speed over the 200m was just not fast enough to become number one, so I started specialising in the 800m. Luckily I had instant success and in 1973 I broke the Italian record fi ve times in a row.”

GREATEST COMPETITORS
In 1973 Marcello travelled to Cape Town to help one of his greatest competitors, Danie Malan, attempt to break the world record.

“I was a pacemaker and went through the fi rst 400m too fast. When Danie was ready to pass me, he was supposed to cough and I would drift into the second lane, but nothing happened. I kept on drifting into the second lane waiting for him to pass me; only at 200m to go he passed me and won in a time of
1:45.9. I cut back and fi nished in 1:46.3, an Italian record.”

A couple of weeks later, Danie beat Marcello for a second time, but then at the SA Champs in Potchefstroom it was a different story. Marcello won his event, the 400m, in a time of 45.6. The hard work was done and he felt like relaxing in the 800m.

“Danie was the favourite, but my coach said I should push and try the same tactics I did when I helped Danie in previous races. I followed his advice and went through the 400m mark in about 50sec. Danie was about 8m behind me and could never catch up. I won in 1:45.2, another Italian record! Danie finished in 1:45.9. It was incredible. Believe it or not, but that victory was one of my most memorable
moments – even sweeter than the world record,” says Marcello, who today remains good friends with Danie.

Marcello kept his form and a couple of weeks later he equalled Dicky Broberg’s South African record of 1:44.7. This joint record stood for 25 years.

A MOMENT IN TIME
The day Marcello broke the world record will forever be etched in his mind. Italy was competing against Czechoslovakia and the favourite to win was the Czech Josef Plachy, who ran in two Olympic finals and was renowned for his huge kick over the last 150m. Marcello and Stewart decided he should go out fast, hoping Josef would stick to him and tire so much that that he would not have anything left for his final kick.

“I ran the fi rst lap in 51sec. In those days it was unheard of to run a fi rst lap that fast. I was hoping Josef would be metres behind me, but as I turned my head he was right behind me! I started sprinting for home with 400m to go. I just couldn’t get rid of him and started worrying about his fi nal kick. But at the
150m mark he just exploded. When you watch it on video, you can see how I keep my pace and how he just trails off.”

Marcello didn’t sleep that night and was back on a plane the next morning. “I remember as I boarded, the captain announced my world record and everyone clapped. Italians are very warm and emotional people.”

THE BEGINNING OF THE END
After his world record, Marcello returned to South Africa for ten days of non-stop partying. “It was an
amateurish thing to do, but today I still see a lot of sportspeople making the same mistake. I drank and partied too much. When I went back for a meeting against the USA, I was beaten by someone I should have easily beaten. I started to overtrain and picked up a stress fracture in my foot. I never really recaptured my form after that.”

Marcello ran at the 1974 European Champs, but picked up further injuries, this time problems with his Achilles. He admits to also getting tired of the constant pressure. “I was racing too often and running too many competitive seasons. I would run in the South African summer and then return to the USA and Italy for their summer season. I overdid it and I never made it to the 1976 Olympics in Montreal. It was great to run when I was on top of my game and passing everyone, but when I started battling with injuries and everything was a struggle, there was no more joy in running.”

Marcello took a year-long break from running and in 1976, started playing rugby in Italy. “I saw it as another little adventure. Our rugby kit was all black and we looked really good, but that was all! We didn’t play very well.” Marcello eventually moved back to South Africa where he married his girlfriend, Sally, and settled down.

LOOKING BACK
Today he has no regrets and is grateful that his time in Italy introduced him to a whole different way of life. His children, Gianna (31) and Luca (29), both speak Italian. Luca is married to an Italian girl and Gianna has degrees in language and translation.

“I admit I could have been a bit more serious about my running, but I had a lot of fun! Maybe I didn’t realise the great gift I had. The best times of my athletic career were not on the track; they were the great experiences I shared off the track with friends I made from America, Australia, New Zealand and Italy.”

Marcello admits he would have loved to run today, especially for the financial gain. He still loves watching all athletics. If there is one thing he does not like about running today, it’s the use of
pacemakers. “It takes the mystery out of running!”

Marcello ran a few marathons in his 40s and he has a marathon PB of 3:02 and a 32km PB of 2:17. These days, he does not run at all as he still battles with nagging injuries “I would love to run a fast 5km. When I see pictures in magazines of people running in a forest or at the ocean it looks so nice! I don’t really like going to the gym or cycling. I would love to still run.”

I found your “newspaper” very interesting, so did my wife. She isn’t even a runner! Thank you for publishing such quality!
Regards
Eric Parker

 

I recently picked up a copy of the Modern Athlete magazine from Top Events in Cape Town. I really enjoyed reading a magazine that is written by fellow athletes, great magazine. Please could you tell me how I can obtain this magazine when it is published in future?
Many thanks
Tim

 

Dear Modern Athlete,
Congratulations on the magazine, the second copy I got from the club and have really enjoyed reading it. It is local and has very useful info in it. July issue on Filipe was very inspirational to me; I’ve also got fat and have not done much in the last two years. My goal is to run Comrades next year. Keep it up and thanks again
Regard
Ian Lotter

 

I picked up the inaugural edition at the Comrades Expo in Durban, and was already hooked! I’ve just finished reading the 2nd edition, and do hope you can keep this up. It’s so nice to read a LOCAL running magazine with interesting and LOCAL news and articles. Keep up the good work, I only hear good things from other runners!
Chris Little

 

Dear Mike
Congratulations on the launch of your new publication, just what we need. This publication gives stories on South African runners by South Africans for South Africans. I wish you great success for the future, viva ‘Modern Athlete” viva.
Regards
Brian Gould

 

Dear Mike
I received your interesting Mag in my 702/Discovery goodie bag last week. I was very motivated by the article about Filipe De Lomba. Mike, I am interested in joining a running Club in my area.
Thank You
Saloshnie

 

Hi Mike
Trust you are well. Picked up your July issue last night. Good read again and lump in the throat stuff over
Wayne’s Comrades fi nish story. Keep up the good work.
Regards
Patrick

 

Hi Mike
I got your third edition of the Modern Athlete at the Vodacom race yesterday and must say it seems you are onto a great thing here! Please keep it up!
Kind regards,
Marc?l Viljoen

SATURDAY 25 JULY – CAPE TOWN
The ninth HANSA Hout Bay Trail Challenge took place on Saturday 25 July. One of the more sought after and toughest trail runs in the country, this awesome challenge takes participants over 38km of off-road trails around the amphitheatre of the mountains surrounding Hout Bay. It’s advertised as a 35km trail, but my Garmin clocked in at 38.5 km, so I’m going with the Garmin. Participants can compete individually or in a team of three. I chose to do the whole thing and it turned out to be one of those days when I felt invincible and could have run forever. That elusive ‘runner’s high’ that we all chase and have experienced from time to time, chose to visit me during my run. This is my race day story, which I hope will inspire some of you to take to the trails… you definitely won’t regret it.

I opened my eyes and took a quick glance at the clock next to my bed. It was just before 5am. You’ve got to love it when you’re awake just before that alarm goes off. Race day was here and it was clear and chilly, but defi nitely not the expected 3?C that had been forecast. What a relief. I woke up with that nervous, butterfl ies-in-my-tummy feeling… the pre-race jitters. My previous Hout Bay Trails had been long and hard and although I was fi tter, my mind was taking me back to last year’s race and panic was setting in. The ultra runners reading this are probably thinking, “Come on. It’s only 35km… why the panic?” To put it in perspective, Oceans takes me fi ve hours and this race has taken me just over seven hours in previous years… and it’s much harder.

After the ritual morning coffee, I made some peanut butter and honey sarmies for my running buddy, Mark, and me, and got all my gear together. Then I was in my car and heading for Hout Bay Yacht Club to register and meet up with friends. Registration was buzzing. There was a mixture of hardcore trail
runners with that ‘been there, done that’ look about them, many of them with the t-shirts to prove it, and the newcomers with ‘deer in the headlights’ looks.

They scanned my race passport to confi rm I was in the race. Passports are compulsory for the long trail events so that they can track participants at various checkpoints. It also adds to the challenge as you have to make sure you clip it at the start, finish and the checkpoints along the way, otherwise you risk time penalties and disqualifi cation. Then it was over to the equipment check, where they checked for vital things such as a space blanket, first aid kit and a waterproof/windproof jacket. These are items you should not be on the mountain without, no matter how experienced you are.

The race started at 7am. It was still dark but the sky was getting lighter and dawn was approaching. The runners all headed off in different directions, some taking the road, others sticking to the harbour road that led to the last gap in the fence. I took this option as we’d done some pre-race homework and  checked out our options. This is where the tar ends and the soft beach sand begins. From this point, it was straight up a steep path and onto the dunes. By this stage, your lungs are gasping for air as it’s a sprint to get onto the dunes before the masses.

From the sand dunes, we zigzagged through the houses of Harbour Heights and took a steep climb up onto the Karbonkelberg trail. This is a serious climb as it goes on for a good few kilometres up to the
Old Radar Station, the first checkpoint. It’s badly eroded in sections from the winter storms, which makes it diffi cult to get a rhythm going. But I was feeling great, had got a good start and was running within myself

After scrambling up to the Radar Station and clipping my passport, I was on my way to Suther Peak through very wet, muddy trails that are overgrown with Fynbos, but it was all part of the trail experience. Once I  got through the yellowwood forest and another passport clip, there was some serious downhill scrambling over rocks and through bushes. I looked down at my legs and thought, “This is hardcore.” There were cuts and bruises dotted down my shins but I pushed on. Then it was over to the abseiling section where we had to climb down the ropes to get to the path. Trevor, the Crazy Mountain Race organiser, was there taking photos and chirping everyone about feeling the thigh burn later on. Everyone was in good spirits, laughing and joking… it was ‘early days’.

The route takes you up above Sandy Bay, where you can see for miles around. The sea was a gorgeous turquoise blue – it was a peach of a day and I was out on the mountain doing what I loved. From the sand dunes above Sandy Bay, the route took us through Leeukoppie Estate and down to Suikerbossie
Restaurant for much needed refuelling. After scanning my passport and refuelling on various goodies, it was off up the massive climb of Llandudno Ravine. This steep climb takes you up onto Table Mountain. It’s impossible to run some sections of this climb and there are hand railings and lots of rock climbing to get you up to the top. I got to the top feeling great. I was having one of those days. I kept picturing Lance Armstrong and how tough and determined he is. That’s what kept me going – picturing that grit and determination that gets him through. If he could do it, I could do it.

During most of our training runs leading up to Hout Bay Trail, the weather had been misty and rainy – typical Cape Town weather – so the mountain and the route somehow looked different. At certain
stages, there was no one in front or behind me but that’s trail running for you… you’re out there on your own. It was head down and just keep going.

Eventually Woodhead Dam was in my sights, which meant that stage two was almost over, and I was way ahead of schedule. From the dam, the trail becomes a concrete road that winds down to Constantia Nek. It is unbelievably steep and the punishing downhill really started to take its toll on my legs.

The next passport check and scan is at Constantia Nek where you can check in with friends and family and get some much needed food and drink. I was looking everywhere for my second, Stefanie, but
because I was half an hour ahead of schedule, she hadn’t gotten to the Nek yet. The Hammer table was stocked with loads of goodies, so I filled up my CamelBak and headed on out to start Leg Three.

Leg Three is the shortest leg and not really all that tough if you are running it on its own, but put it together with Legs One and Two and you’ve got a serious challenge on your hands. From Constantia Nek, you head straight up the mountain – up the Vlakkenberg Steps – but once you’re up over the top, an undulating trail awaits you. The Hammer Gels kicked in and I got my second wind and that’s when
my runner’s high kicked in… I was flying, getting stronger and stronger. The finish was getting closer
and the possibility of breaking six hours was looming.

The trail winds along a contoured path high above Hout Bay and ends at the Manganese Mines above Chapman’s Peak and East Fort. From here, I could see the beach and was homeward bound. The descent to Chapman’s Peak is tricky as it’s very rocky and you really need to watch your footing as it’s easy to twist an ankle, especially on tired legs. Once I got down onto Chapman’s Peak, it was a cruise across the beach and to the finish at Hout Bay Harbour, which was a welcome sight. Runners were swapping war stories and the beers were fl owing. I ran into the fi nish on a high. I didn’t manage to break six hours but crossed the fi nish line in 6:12, a PB by almost 45 minutes. All that hard training had paid off!

The Hout Bay Trail Challenge is an incredible race and one I can recommend. In winter, I’ve explored some amazing trails and come to realise that we are very spoilt here in Cape Town living so close to some of the most beautiful trails in the country. What I enjoy most is the companionship of my training partners, some of whom I’ve been training with for years and others who I’ve just started with. I look forward to our session each weekend and that’s what keeps me going. My ultimate challenge for 2009 was to complete PUfFeR (Peninsula Ultra Fun Run) and I’m proud to say I made it. But that’s another story for another day.

I prefer to run my morning me to keep my energy levels up if I am not a ‘breakfast person’? Also, after a very long run, I feel I have earned the right to binge eat for the rest of the day. Surely after all the exercise this can’t be all that bad?

ANSWER
If you are running/training for more than an hour on a daily basis, it is very important to eat the right carbohydrates to avoid glycogen depletion in the muscles. This can lead to fatigue and poor recovery, and ultimately will reduce your performance on the road. If you cannot stomach solid food before a run, I would recommend a carbohydrate drink like Energade, which gives you carbohydrates for fuel, as well as electrolytes for hydration. Energade is also the right osmolarity (concentration), which means it can be absorbed optimally from your gut without gastric disturbances.

In terms of binge eating, an hour run can burn anything from 700 to 1 000 calories depending on your weight and speed. If you eat one chocolate bar and a bowl of pasta these burned calories are quickly replaced. I would recommend that if you are trying to lose or maintain your weight that you do not binge after races. You can increase the amount that you eat by eating more frequent small meals, but try to keep it to healthy options. This will replace your glycogen stores (great for recovery) and keep your sugar levels balanced, but minimise any excess fat storage that often happens with binge eating.




Christine Peters – Modern Athlete Expert

Qualifications:
BSc (Med) Nutrition & Dietetics (hon)
BSc Physiology

During a recent visit to the physiotherapist, acupuncture was included as part of the treatment. Why is this and how does it work?

ANSWER
Acupuncture is the technique of inserting and manipulating very fine needles into specifi c points on the body to relieve pain or for therapeutic purposes. Acupuncture has been practiced in China and other Asian countries for thousands of years and is one of the key components of traditional Chinese medicine.

In traditional Chinese medicine, the body is seen as a delicate balance of two opposing yet complementary and inseparable forces: yin and yang. Yin represents cold, slow or passive
aspects of the person, while yang represents hot, excited or active aspects. Acupuncture’s underlying theory is that health is achieved by balancing yin and yang, and disease is caused by an imbalance, which blocks the fl ow of the vital energy or life force (Qi, pronounced chi) which regulates a person’s spiritual, emotional, mental and physical health. Qi can be unblocked by using acupuncture at certain points on the body and improving the body’s energy.

Acupuncture remains controversial among Western medical researchers and clinicians, because it is seen as invasive. Some reviews have concluded that the effectiveness of acupuncture as a treatment can be explained primarily through the placebo effect, while the World Health Organization published a review of controlled trials using acupuncture and concluded it was effective for the treatment of several conditions.

Acupuncture became a part of the South African physiotherapy practice in 1983 and is used predominantly as an effective way of enhancing conventional treatment, especially for pain management. Most physiotherapists however, use another form of therapy called dry or trigger point needling.

Dry needling involves inserting needles into altered or dysfunctional tissues in order to improve or restore function. This may include needling of certain trigger points or soft tissue. Trigger points are hyper-irritable spots in skeletal muscle that are associated with palpable nodules (small knots that are a common cause of pain). Activation of trigger points may be caused by a number of factors, including acute or chronic muscle overload, activation by other trigger points, psychological distress, direct trauma to the region, infections and smoking.

A successful treatment programme relies on identifying these trigger points, and resolving them by needling or by manual Myofascial Trigger Point Therapy. Physiotherapists are trained to use dry needling with manual physiotherapy interventions. Research states that dry needling improves pain control, reduces muscle tension, normalises biochemical and electrical dysfunction of motor endplates and facilitates an accelerated return to active rehabilitation.




Toni Hesp – Modern Athlete Expert

Qualifications:
BSc Physio (hon)
BSc (Med) Sports Science (hon)