Go All Out on Global Running Day

UA ALL OUT MILE Returns with Live and Virtual Events

From inspiration to perspiration the UA ALL OUT MILE provides the motivation, the coaching, and the training plan to run your fastest mile. Starting this May, unique stories from around the world will highlight thousands of runners achieving their personal best.

With virtual participation in 14 countries, Under Armour has almost doubled regional participation from last year’s challenge to execute a global event in both virtual and live formats. Teams and individuals alike will take on the 30-day mission to train with resources to fit into their existing routines with the ultimate goal to go ALL OUT just in time for Global Running Day.

YOUR FASTEST MILE

During the UA All Out Mile Competition Period, participants are encouraged to go ALL OUT and run their fastest mile anytime between June 1st – 5th. In celebration of Global Running Day, UA will kick off live events across the globe at cities across the US as well as in the UK, Thailand, Japan, and South Africa.  

Participants results will automatically be pulled from UA MapMyRun™ and appear on the FitRankings leaderboard, where they can see how they stack up against runners from around the world. Are you ready to see your name on the leaderboard? Prizing will be awarded to the top-3 males and top-3 females in each region!

THE MILE IS TOUGH. YOU’RE TOUGHER.

By joining the UA All Out Mile, you gain access to training routines and workouts from UA’s elite coaches, athletes, and Human Performance experts. Registration will automatically grant you access to a free 3-month UA MapMyRun™ MVP membership you will be able to log miles and access exclusive training plans and video tips throughout your journey to your best mile.  

On May 1st, the UA All Out Mile begins with a month-long Training Period. Whether you’re walking or running, connect your shoes or smartwatch to get personalized tips and training plans to help you go farther and faster.

First things first, you start by registering for the challenge,  click the ‘Join’ button, link UA MapMyRun™and start training to get ready for race day where you smash the UA All Out Mile!

Need Help Training? UA has you covered

WHY WE RUN

At Under Armour, we recognize the power of sport. We know that youth participation in sport goes beyond the track, court, field, or arena. Being in sports at a young age leaves an impression that sets our youth up for a brighter future. 

That’s why we’re committed to awarding the top teams in the “Most Milers” competition with a $10,000 monetary donation back to the non-profit organization of their choice. All designated charities must have a connection to increasing access and opportunity for all young athletes in support of UA’s Access to Sport initiative

Sign up your local crew, club, or even create a team for your social followers to support youth sports in your community. Make a team. RUN ALL OUT. Make an impact.

PUMA Partners with Elite-Tier Boxer Athletics Club

PUMA has signed a multi-year partnership with the Boxer Athletics Club which will see the global sports brand providing the top-tier running club with technical PUMA Running apparel and footwear.

Boxer Athletics Club was established in 2005 and the club’s elite squad includes multiple South African champion and Olympian Precious Mashele as well as Glenrose Xaba, who is also a multiple national champion on the road and on the track.

“PUMA has a growing family of elite distance runners, so partnering with a top-tier club to showcase our innovative product was the obvious next step” said Brett Bellinger, Marketing Director of PUMA South Africa. “By providing the best race day product and through a package of incentives we aim to support athletes to achieve their goals of breaking national records and excelling on the local and global stage.”

The technical product available to members of the elite squad will include the PUMA Deviate Nitro Elite, part of the brand’s new running shoe range as worn by Mashele and Xaba.

Club manager Rhyn Swanepoel said the partnership with PUMA will boost Boxer Athletics Club’s commitment to supporting its athletes’ dreams, from winning races at provincial and national level in South Africa, to competing at World Championships and Olympic Games.

“Boxer also remains dedicated to uplifting the development of community sporting clubs. We will continue our work to enhance the presence of sports in disadvantaged communities and to lay a foundation for future athletes to be realised,” said Swanepoel.

Ann Breaks Record on Trail Debut!

In April, former Comrades Marathon winner Ann Ashworth literally dived in at the deep end when she tackled her first technical trail race at the Ultra-Trail Drakensberg, and in spite of the challenges posed by altitude, nutrition, gear and navigation, and running the longest race of her life – plus keeping husband David chatting – she ended up setting a new course record. By Sean Falconer

Read the full article below

Takealot Berge & Dale Hits the Streets Soon

The Silverstar Casino is set to provide a sparkling finish to the Takealot Berge & Dale cycling road race when it takes over as the new race venue this month.

The 20th edition of the popular event in Krugersdorp on Gauteng’s West Rand will be held on February 23, with the feature race over 108km and a second option of 60km. Hosted by ASG Events, the race annually attracts around 4 000 riders and the closing date for entries is February 13.

ASG chief executive officer Erick Oosthuizen said they were excited about the new partnership and believed Silverstar would add massive value to the start and finish of the race. “The venue is built to host many people, which means they have the infrastructure for an occasion such as this,” he said. “This includes sufficient refreshment facilities, secure parking, restaurants and, naturally, a casino if you’re feeling lucky.

“In addition it is a well-known, well-respected and superbly maintained venue that will make the riders and families feel at home.” After being approached by ASG Events last year, Silverstar Casino events manager Nadia Godridge said they were thrilled to become the start and finish venue partner for the Berge en Dale. “Sporting events are very much a part of our offering at Silverstar,” she said, “whether we are screening games on our outdoor screen or providing a start and finish venue. “Our visitors are huge sports fans, particularly when it comes to home-grown sport, so the association with this cycle race echoes our shared passion for local sport.”

With a big entry, the race organisers are keen to create a memorable atmosphere at the finish and Godridge said they were confident they could deliver this. “At Silverstar, gees [spirit] is our middle name and we are renowned for being a warm, welcoming and family-friendly option.

“The Square at Silverstar has been the bedrock of many happy family memories as the favourite entertainment destination on the West Rand.” She added competitors would find the start and finish venues conveniently located in the top open parking area, which also met the logistical requirements of the race organisers.

Once the cycling was done, Godridge said, riders and their supporters could revel in “the electric atmosphere of The Square. “They will be able to enjoy all the activities we offer regularly over weekends, including children’s play areas, live music and our Local Market, plus many food vendors and restaurants.

“Silverstar places great emphasis on entertainment for the whole family, no matter what age, and we have a wide range of facilities, from movies to the latest arcade games and fast-food outlets, to achieve that.”
 

 

Race Calendar – December 2018

South African runners really are blessed with a terrific race calendar, with so many great races to do, so check out these events for the coming month, including road and trail runs as well as other running disciplines, and make your racing plans! – BY TOM COTTRELL AND SEAN FALCONER

GAUTENG

CENTRAL GAUTENG
Sunday 2 December
World Aids Day Half Marathon, 10km & 5km
, Katlehong Sports Complex, Lesotho Street, 7am, Arnold Ravhutulu 079 135 4566
The Campus Run Series 8km & 5km – Campus Catchup, The Campus, Sloane Street, Bryanston, 8am, sean@wannado.co.za
Wednesday 5 December
Kinetic Christmas Night Trail 8km & 4km
, Randpark, 6pm, Heidi Muller 082 564 6468
Thursday 6 December
Decathlon Killarney Country Club Night Run 8km & 5km
, Killarney Country Club, 60 Fifth Street, Lower Houghton, 7pm, sean@wannado.co.za
Friday 7 December
TrailAdventure Serengeti Night Trail 15km, 10km & 5km
, Serengeti Golf & Wildlife Estate, Benoni, 7pm, Shane Gouldie 082 332 9552
Saturday 8 December
Group 1 Nissan Over the Moon Trail Run 10km & 5km
, Rietvlei Zoo Farm, 101 Swartkoppies Road, Mulbarton, Johannesburg South, 7pm, Leigh Barnsley 060 874 1039
Sunday 9 December
Orlando Half Marathon, 10km & 5km
, Orlando Rugby Ground, Soweto, 6am, Sibongile Maruto 078 445 0249
Zoo Trot 10km & 5km, Centenary Lawn, Johannesburg Zoo, Upper Park Drive, Parkview, 7:30am, Lebogang Mathope
011 712 6817 (w)
Sunday 16 December
Gauteng Striders Reconciliation Day 10km & 5km
, Vosloorus Stadium, Moagi Road, 7am, Boyce Joko 071 682 1775
Wobblers and Wigglers Hat Race 7.8km Fun Run, Pirates Club, Braeside Road, Greenside, 8am, Hennie Booysen 082 801 0924

GAUTENG NORTH
Sunday 2 December
KeyHealth Smuts Summer Trail Series #3 21km, 15km, 10km & 5km – December
, Smuts, Irene River, Jan Smuts Avenue, Irene, 7am, Shane Gouldie 082 332 9552
Wednesday 5 December
Christmas Elves Night Trail 10km & 5km
, Copperleaf Country Club, Ernie Els Boulevard, Centurion, 7pm, Glizelle Langerman 083 264 3931
Saturday 8 December
Skosana 10km, 5km & 1 mile
, Pretoria Correctional Services, Kgosi Mampuru Street, 6:30am (10 & 5) & 8:30am (mile), Enoch Skosana 082 825 8001
Bark Run 10km, 5km & 2km with dogs, Tierpoort Adventure Farm, Rooikat Street, Pretoria East, 7am, Glizelle Langerman 083 264 3931
Sunday 9 December
TrailAdventure Tiger Trail Run 21km, 15km, 10km & 5km
, Tierpoort Adventure Farm, Rooikat Street, Pretoria East, 7am, Shane Gouldie 082 332 9552
The Great Train Race 10km, Rayton to Cullinan, 7:30am, Shane Gouldie 082 332 9552
Wednesday 12 December
Rietvlei Night Run 10km & 5km
, Rietvlei Dam, Pretoria, 7pm, Shane Gouldie 082 332 9552
Zwartkop Night Race #2 10km & 5km, Zwartkops Country Club, Old Johannesburg Road, Centurion, 6pm, info@bouttime.co.za
Saturday 15 December
TrailAdventure Run 15km, 10km, 5km & 2km
, The Big Red Barn, 7 Nelson Road, Olifantsfontein, 7am, Shane Gouldie
082 332 9552
Christmas Bark Run 10km, 5km & 2km with dogs, The Big Red Barn, 7 Nelson Road, Olifantsfontein, 7am, Glizelle Langerman 083 264 3931
Sunday 16 December
Hazeldean Farm Run 30km, 15km, 10km & 5km
, Cowhouse Market, cnr Ridge Road and Oukraal Boulevard, Hazeldean, Pretoria East, 6:45am, 7:15am, 7:30am & 7:45am, Albie 082 453 0096
TrailAdventure Barn Trail Series 21km, 15km, 10km, & 5km, The Big Red Barn, 7 Nelson Road, Olifantsfontein, 7am, Shane Gouldie 082 332 9552
Friday 21 December
GoSport Night Trail Run 15km, 10km & 5km
, Cowhouse Market, cnr Ridge Road and Oukraal Boulevard, Hazeldean, Pretoria East, 6pm, 6:05pm & 6:10pm, Albie 082 453 0096
Monday 31 December
Cid to Cid Old Year’s 10km & 5km
, Rietondale Park, Arcadia. Pretoria, 5pm, James Matshekga 082 566 1595

VAAL TRIANGLE
Sunday 9 December

Sharpeville Constitution Signing 27km & 5km, George Thabe Stadium, Sharpeville, Vereeniging, 6am, Norman Dlomo 072 295 4175
Monday 31 December
Nedbank Ou Jaar’s Party 10km, 8km, 6km, 4km & 2km
, Kollegepark Primary School, cnr Theo Wassenaar & Generaal Froneman, Vanderbijlpark, 6:30pm, Dawid Jordaan 082 364 1954

WESTERN CAPE

BOLAND
Friday 30 November
Spier Twilight Trail Run 10km, 5km & 3km
, Spier Wine Farm, on R310 Baden Powell Drive near Stellenbosch, 6:30pm, 6:40pm & 6:42pm, Uge Nel 082 658 3078
Saturday 1 December
Run the Vines Landskroon Trail Run 17km, 10km & 5km
, Landskroon Wines, Suid-Agter Paarl Road, near Paarl, 7:30am, 8am & 8:15am, Lans Pepler 082 787 2472
Sunday 2 December
Festive Family Fun Run 10km, 5km & 3km
, Blaauwklippen Wine Estate, on R44, Stellenbosch, 7:30, 8am & 8:30am,
www.entryninja.com
Run 4 a Cause 10km & 5km, Middelvlei Wine Estate, Papagaai Street, Stellenbosch, 7:45am, Race Organiser 082 334 3771
Spier Trail Run 10km, 5km & 3km, Spier Wine Farm, on R310 Baden Powell Drive near Stellenbosch, 8am, 8:10am & 8:12am, Ugene Nel 082 658 3078
Fittest on the Farm Trail Run 10km, 5km & 3km, Welbedacht Wine Estate, Oakdene Road, Wellington, 8am & 8:15am, Lans Pepler 082 787 2472
Anna Basson Properties Trail Run 10km & 5km, Mont Marie Wine Estate, Mont Marie Road, off Blaauwklippen Road, Stellenbosch, 7:30am & 7:45am, www.pureadventures.co.za
Saturday 8 December
United Bulk Prison-to-Prison Marathon, Half Marathon & 5km
, Brandvlei Correctional Services, Brandvlei Dam, between Rawsonville & Worcester, 5:30am, Derrick Losper 073 925 4939
Race2Nowhere 10km Trail Run, McGregor Winery, Main Road, McGregor, 8am, www.entryninja.com
Sunday 9 December
Trilogy Trail Run 15km, 10km & 5km
, Warwick Wine Estate, on R44 between Stellenbosch and Klapmuts, 7:30am, 7:45am & 8am, Dirtopia Events 021 884 4752 (w)
Wednesday 12 December
Afrikaans Op ‘n Drafstap Taalmonument Night 10km & 5km
, Taalmonument, Gabbema Doordrift Street, Paarl, 6:30pm, Race Organiser 083 770 5170
Friday 14 December
Spier Twilight Trail Run 10km & 5km
, Spier Wine Farm, on R310 Baden Powell Drive, near Stellenbosch, 6:30pm, Ugene Nel 082 658 3078
Friday 21 December
Cape Agulhas Classic Trail Run 25km, 15km & 7km
, Sami Hall, Bredasdorp, 4pm, SMF Events 028 423 3188
Saturday 22 December
Onrus 10km & 6km
, Milkwood Restaurant, Ornus River Beach, 7am, Carina van der Merwe 082 823 8632
Friday 28 December
Strandveld Trail Run 16km & 8km
, Strandveld Vineyards, on R317 near Elim/Bredasdorp, 7am, Jackie 028 482 1902
Monday 31 December
Danger Point Half Marathon, 10km & 5km
, Gansbaai Primary School, Main Street, Gansbaai, 7am, Boats van Staden 072 789 3627

SOUTH WESTERN DISTRICTS
Saturday 1 December
Ernst Louw 10km & 5km, Hartenbos Drawwers Club House, Diaz Beach, Mossel Bay, 7am, Wouter Pretorius 083 309 9971
Wednesday 5 December
Love Life 10km & 3km, Blue Olive Restaurant, George Road, Wilderness, 6pm, Gerrit du Toit 072 282 7995
Saturday 8 December
Palm Tyres Half Marathon, 10km & 5km, Palm Tyres, Courtenay Street, George, 6am & 7:30am, Deon de Jager 083 453 4781
Wednesday 12 December
Steeple to Steeple 10km & 5km, Dutch Reformed Church, Courtenay Street, George, 8am & 8:10am, Deon de Jager 083 453 4781
Saturday 15 December
Somerson Half Marathon, 10km & 5km, Diaz Beach, Mossel Bay, 6am, Paulus Allart 073 412 5440
Knysna Nite Race 10km & 5km, Knysna Marathon Club, Loerie Park Sports Complex, George Rex Drive, Knysna, 6pm, Gavin Bezuidenhout 083 502 7935
Tuesday 18 December
Mossel Bay Nite Race 10km & 4km, Correctional Services, Mossel Bay, 6pm, Paulus Allart 073 412 5440
Saturday 15 December
Great Brak Total Fremersheim 15km, 10km & 4.5km Trail Run, Friemersheim Sports Ground, Great Brak River, 7am, Pierre van Schalkwyk 082 771 5562
Friday 21 December
Wreck Challenge 10km, 5.6km & 2.35km, Glentana Main Beach, 7am, Janine Swart 083 662 2022
Saturday 22 December
Carne’s Full Moon Beach Run 21km & 6km, Swartvlei Beach (21) & Kleinkrantz (6) to Wilderness NSRI Office, 7:30pm (21) & 7:50pm (6), Chain Gang Events 071 678 7147
Sunday 23 December
Groeneweide Trail Run 12.2km & 7km, NMMU Campus, Saasveld, George, 8am, Janine Swart 083 662 2022
Wednesday 26 December
Coreen Fourie Eco-Adventure Cancer 5km Walk, Bat Cave, St Blaize, 7am, Pierre van Schalkwyk 082 771 5562
Thursday 27 December
Sabrina Love 10km Road & Beach Run, Longstone Park, Central Beach, Plettenberg Bay, 6:30am, Magnetic South Events 044 382 2932 (w)
Friday 28 December
Sabrina Love 10km & 6km Trail Run, Kurland Polo Estate, The Crags, near Plettenberg Bay, 7am & 7:30am, Magnetic South Events 044 382 2932 (w)
Monday 31 December
Oujaarsdraffie 10km & 4km, Hartenbos Amphitheatre, 10km from Mossel Bay, 6am, Johan Viljoen 082 940 8830

WESTERN PROVINCE
Saturday 1 December
Ultra-Trail Cape Town 100km, 65km & 35km
, Gardens Tech Rugby Club, Upper Orange Street & Montreal Avenue, Oranjezicht, Cape Town, 4am, 5am & 7am, Stuart McConnachie 079 741 7626
Sunday 2 December
Phoenix Athletic Club 10km & 5km Challenge, CPUT Campus, Symphony Way, Bellville, 7am & 8am, Lionel Samuels
081 318 9310
Ultra-Trail Cape Town 21km, Gardens Tech Rugby Club, Upper Orange Street & Montreal Avenue, Oranjezicht, Cape Town, 8am, Stuart McConnachie 079 741 7626
Wednesday 5 December
Metropolitan 10km CANCELLED
Saturday 8 December
Avbob 15km, Pick n Pay Shopping Centre, cnr Blaauwberg & Otto du Plessis Roads, Table View, 6am, Leon Thelander 083 999 6450 (after 5pm)
Sunday 9 December
Bottelary Farm Run 21km, 10km & 5km CANCELLED
Saturday 15 December
Velocity Half Marathon & 10km PLUS 10km Walk, Silverstroomstrand, 6am & 6:15am PLUS 6:35am, Mario Philander 072 254 1880
Sunday 16 December
RCS Gugulethu Reconciliation Day 10km & 4.2km, NY49 Stadium, Gugulethu, 7am & 7:10am, Themba Shoko 082 476 4656
Wednesday 19 December
Growthpoint Properties Sundowner 10km, V&A Waterfront, outside Table Bay Hotel, Cape Town, 6pm, William Swartbooi 084 247 7170
Wednesday 26 December
Tokai Manor House 16km, Chrysalis Academy, Firgrove Way, Tokai, 6:30am, Paul Murphy 082 878 1987
Monday 31 December
Runners’ Memorial 8km, Mouille Point Lighthouse, Green Point, Cape Town, 6pm, Liam Hendrickse 072 392 7558

KWAZULU-NATAL
Thursday 29 November
Snapper Run the Gardens Twilight Run 7.5km, 5km & 2.5km
, Durban Botanic Gardens, John Zikhali Road, 6pm, Dave Ward 082 492 1995
Sunday 2 December
Bearing Man Stainbank Cup 15km Run PLUS 10km Walk
, Yellow Wood Park Sports Club, 1 Swallow Road, Durban, 6am, Fred Schoon 083 384 4053
Stihl Sharks Trail Adventure 18km & 9km, Summerveld Estate, Summerhill Avenue, Shongweni, 6:30am & 6:40am, Stu Berry 083 456 8435
Summer Series #3 Hilton College Trail Run 20km, 12km & 6km, Hilton College, Hilton College Road, north of Pietermaritzburg, 7am (20) & 7:30am (12 & 7), KZN Trail Running 082 791 7069
Saturday 8 December
WESSA Christmas Evening Trail Run 12km & 5km PLUS 1km Santa Dash
, WESSA, Umgeni Valley, 6pm (12 & 5) & 6:10pm (Dash), KZN Trail Running 082 791 7069
Sunday 9 December
Illovo Sugar 15km Christmas Challenge
, Westvillle Athletic Club, 123 Maryvale Road, (opposite the Westville Prison) 6am, Sharon Schubach 082 414 1783
Saturday 16 December
Umdoni Forest Trail Run 12km & 7km
, Umdoni Golf Club, Minerva Avenue, Pennington, South Coast, 6:45am & 7am, www.roag.co.za
Sunday 17 December
Seeff Big Hill Half Marathon, 10km &
5km, Sugar Bush Park, Ballito, 6am, Nikola Ramsden 084 555 0001
Umdoni Forest Trail Run 12km & 6km, Umdoni Golf Club, 1 Don Knight Avenue, 6:30am & 6:45am, Rickey Hulley 083 324 0290
Friday 21 December
Rocky Bay Trail Run 15km, 10km & 5km
, Rocky Bay Resort, Old Main Road, Park Rynie, South Coast, 6am, Shane Gouldie 082 332 9552
Friday 28 December
Rocky Bay Trail Run 15km, 10km & 5km
, Rocky Bay Resort, Old Main Road, Park Rynie, South Coast, 7pm, Shane Gouldie 082 332 9552

FREE STATE
Friday 7 December

Standard Bank Trailrun Series – Volksblad Night Market Botanical Gardens 8km, 4km & 1km
, Botanical Garden, Bloemendal Road, Bloemfontein, 6pm, Nelio De Sa 082 777 6770

EASTERN CAPE

BORDER
Saturday 8 December
Kempston Hogsback Trail Run 21km, 10km & 3km
, Hogsback Inn Hotel, on R345, Hogsback, 8:30am, Sharon Eldridge 083 284 3781
Thursday 14 December
Sunset Trail Series #1 5km
, Areena Riverside Resort, East Coast Resorts Road, Kwelera, East London, 6:30pm, trystan@hypepr.co.za
Thursday 21 December
Sunset Trail Series #2 5km
, Tea In The Trees, Chintsa West, Lusizini, Chintsa, 6:30pm, trystan@hypepr.co.za
Thursday 28 December
Sunset Trail Series #3 5km
, Olive Wood Estate & Golf Club, Chafli Road, East London, 6:30pm, trystan@hypepr.co.za

EASTERN PROVINCE
Saturday 1 December
Aspen Pharmacare PE City Marathon & 10km
, Lorraine NG Kerk, 7 Marne Avenue, Lorraine, Port Elizabeth, 5am, Shaun Roberts 082 711 1341
Saturday 8 December
Baywest Mall 10km & 5km
, Baywest Mall, N2 west in Port Elizabeth, 6am, Eusentha Pillay 084 665 0910
Weekend Warrior 2-day Trail Run, (13km, 8km & 5km each day), Woodridge College and Preparatory School, near Port Elizabeth, Sat: 2pm & Sun: 8:30am, Red Cherry Events 041 581 5335
Sunday 9 December
The Colour Run 5km PE
, Port Elizabeth, 10am, Zsports 041 484 7860 (w)
Friday 14 December
The Pecan Trails 3km Ghost Night Run
, Sanctuary Farm, on Grassridge Dam Road, Off R390, approximately 15km north-west of Cradock, Time TBC, Race Organiser 082 821 3254
Saturday 15 December
Drommedaris Furnishers 10km & 5km
, Drommedaris Furniture Store, Drommedaris Street, Jeffreys Bay, 7am, Elize Fenwick 061 217 0825
The Pecan Trails 25km, 15km & 5km, Sanctuary Farm, on Grassridge Dam Road, Off R390, approximately 15km north-west of Cradock, Time TBC, Race Organiser 082 821 3254

FAR NORTH

LIMPOPO
Saturday 8 December
Shikwaru Trail Run 25km & 12km
, Shikwaru Lodge, Farm Geluk 285, Sterk Rivier Road, Mokopane, 6am, Race Organiser 015 491 1174 (w)
Saturday 15 December
December Summer Dash 20km, 10km & 5km
, Franklyn Park, Kampersrus, Hoedspruit, 7am, 7:30am & 7:45am, Franklyn Park 015 795 5961 (w)

MPUMALANGA
Saturday 1 December
DCRS Cultural Festival Run Half Marathon, 10km & 5km
, Bergvlam High School, Geelhout Avenue, Nelspruit, 6am, Yolanda Steenkamp 084-6076314
Buffalo Gorge Trail Series 18km, 10km, 6.5km & 2.5km, Buffalo Gorge Eco Adventure Centre, Buffelskloof Farm, Middelburg, 7:30am, Ryk Diepraam 083 528 9586

NORTH WEST

CENTRAL NORTH WEST
No races scheduled for this period

NORTH WEST NORTH
Sunday 9 December
Bugs Bunny Trail Run 25km, 12km & 6km
, Piesangskloof 4×4 Trails, off R104 near Modderspruit, 7am, 7:30am & 8am, Nina@myroadlesstravelled.co.za

NORTHERN CAPE

GRIQUALAND WEST
Saturday 8 December
Battle for Magersfontein 25km & 10km
, Magersfontein Battlefield Gate to Magersfontein Museum, near Kimberley, 6am, David Janse van Vuuren 083 443 8198

NORTH WEST CAPE
No races scheduled in this period

NEIGHBOURING COUNTRIES

NAMIBIA
Saturday 22 December
Standard Bank Beach Rush 10km & 5km
, B2 at the Guano Island, 5km north of Walvis Bay, 9am & 9:30am, CD Rautenbach 081 615 6718

ORIENTEERING
Saturday 1 December
Polokwane Rogaine
, Lebowakgomo, Limpopo, Time TBC, POC: Club Administrator 073 462 6114
Sunday 2 December
Gauteng Short Event (Novelty)
, Johannesburg, Gauteng, Time TBC, WITSOC: More info at www.orienteering.co.za
Sunday 9 December
ROC 21st Annual Sprint Cup
, Kloofendal Nature Reserve, cnr Veronica Street & Galena Avenue, Johannesburg, Starts from 8:30am to 9:15am, ROC: Nicholas Mulder 082 898 7871

OBSTACLE COURSE RACES
Saturday 1 December
Muddy Princess Stellenbosch 5km
, Sandringham Farm, Sandringham Road, off R304 between Stellenbosch and N1, Western Cape, 8am, info@muddyprincess.co.za
Gajiga Run 5km Bounce Joburg Zoo, Joburg Zoo, Jan Smuts Avenue, Parkview, Johannesburg, Gauteng, 5pm,
www.wannado.co.za/gajigarun
Runstacles 10km & 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 8 December
Runstacles 10km & 4km
, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 15 December
Runstacles 10km & 4km
, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Sunday 16 December
The Pecan Trails 10km & 5km OCR
, Sanctuary Farm, on Grassridge Dam Road, Off R390, approximately 15km north-west of Cradock, Eastern Cape, Time TBC, Race Organiser 082 821 3254

MULTISPORT
Saturday 1 December
North West Triathlon & Duathlon League
, Tri: 1.5km/40km/10km, 750m/20km/5km & 400m/10km/2.5km, Du: 10km/40km/5km, 5km/20km/2.5km & 2.5km/10km/1.25km, Vaal River Boat Club, Orkney, North West Province, 8am, Yolanda 082 787 5496
Sunday 2 December
MiWayLife Joburg Ultra & SA Long Distance Champs
, Ultra 1.9km/90km/21km & Sprint 600m/20km/5km, Cradle Moon Resort, Beyers Naude Drive, Muldersdrift, Time TBC, Race Office 072 083 6448
FNB Sandman Triathlon, Ultra 1.9km/90km/21.1km, Standard 1km/40km/10km, Sprint 400m/20km/4km & Mini 150m/7km/3km, The Mole, Swakopmund, Namibia, 7am, 8am, 8:30am & 8:45am, Yvonne +264 (0)81 142 9966
Saturday 15 December
Lomond Triathlon
, Off-road Tri, Full: 1.2km/30km/12km & Sprint: 400m/15km/6km, Lomond Winery, Gansbaai, 8am & 9am, Contact details TBC
Sunday 16 December
Triathlon Summer Series #
1, Tri: Sprint 750m/20km/5km & Super-sprint 400m/10km/2.5km, Du: Sprint 2.5km/20km/5km & Super-sprint 1.25km/10km/2.5km, Pollok Beach, Port Elizabeth, Eastern Province, 8:15am & 8:30am, Zsports 041 484 7860 (w)
Wednesday 19 December
Triathlon Summer Series #2
, Tri: Sprint 750m/20km/5km & Super-sprint 400m/10km/2.5km, Du: Sprint 2.5km/20km/5km & Super-sprint 1.25km/10km/2.5km, Pollok Beach, Port Elizabeth, Eastern Province, 8:15am & 8:30am, Zsports 041 484 7860 (w)
Sunday 23 December
Triathlon Summer Series #3
, Tri: Sprint 750m/20km/5km & Super-sprint 400m/10km/2.5km, Du: Sprint 2.5km/20km/5km & Super-sprint 1.25km/10km/2.5km, Pollok Beach, Port Elizabeth, Eastern Province, 8:15am & 8:30am, Zsports 041 484 7860 (w)
Wednesday 26 December
Triathlon Summer Series #4
, Tri: Sprint 750m/20km/5km, Du: Sprint 2.5km/20km/5km, St Francis Bay, Eastern Province, 8:30am, Zsports 041 484 7860 (w)

ADVENTURE RACING
Sunday 3 December

Kinetic Adventure 25km
, Various legs totalling 16-19km MTB/5-6km run/1km paddle, teams of 2, Riversands Farm Village, Roase Road, Knopjeslaagte, Midrand, Gauteng, Time TBC, Heidi Muller 082 564 6468

Superhero in Running Shoes

Enie Manzini is an inspirational athlete, firefighter, paramedic, single mom and all-round heroine. She is also a survivor of domestic violence. Sadly, superheroes need a villain to battle, and hers came in the form of her husband. – BY STUART MANN

The cycle of physical abuse started shortly after her daughter was born in 2006. Enie’s husband liked to go out often, partying and drinking, whereas he thought his wife’s place was in the home, and strongly disapproved of her running. Although most of Enie’s runs were done before the rest of the household woke up, he accused her of neglecting the family and putting running ahead of him. He showed his displeasure in the form of frequent and merciless beatings. Regrettably, this story of domestic violence is all too common in our society. Even when Enie managed to obtain a protection order against her husband, the beatings continued.

The turning point in Enie’s life came in 2016, while carbo-loading for the Deloitte Pretoria Marathon. She had just mixed a shake and took a large sip, but it tasted bitter. Heart palpitations, sweating and disorientation soon followed, so she carefully inspected the carbohydrate tub and noticed tiny yellow pellets mixed into the powder. She had been poisoned! Her 10-year-old daughter came to her aid with a glass of milk to help neutralise the poison and Enie managed to drive herself to the hospital, but she realised that she’d had a lucky escape and filed for divorce as soon as she was discharged from the hospital.

From Good to Great
Enie always dreamt of being an elite ultra-marathon runner, and in many ways, this kept her going during those long years of hardship. Freed from an oppressive home environment, she was suddenly able to realise that dream, and after what she’d been through, she says balancing being a single mom with a full-time job and part-time studies was easy. And she went from being a good runner to a great one.

She ran personal bests over almost every distance and brought her Comrades time down from well over eight hours to 7:36. She even managed to win a couple of low-key night races. Suddenly she was a contender, and in January 2017, Enie lined up at Benoni’s Johnson Crane Marathon, in a field full of Comrades gold medallists, but there was a surprise winner in the women’s race – Enie Manzini. Then one morning the phone rang, and Enie could hardly contain her excitement when Ann Ashworth said she was forming an elite women’s squad, and would like Enie to be part of Team Massmart. The dream was now a reality. “It was at that moment I knew God had answered my prayers,” says Enie.

From Great to Elite
Enie had produced a numer of solid Comrades performances in the past, with five sub-9:00 Bill Rowans to her credit, but admits, “I used to cheat on my training and dreaded doing track and speed work.” This year was her seventh Comrades and the first time she cracked silver, coming home in 18th position with a time of 7:21. (She had been on track for an even quicker time before stomach problems resulted in a couple of unplanned stops in the last third of the race.)

She was also part of a bigger success. Although this was Team Massmart’s first appearance at Comrades, they trounced their more fancied rivals to win the elite women’s team prize, awarded to the team whose fastest four members have the lowest combined time, and all the Team Massmart runners taking part ran personal bests, led home by Ann Ashworth’s famous victory.

Enie highlights the role that good coaching, nutritional advice and training support played in her running transformation, as well as the change in mindset and drive that comes from being part of a professional team. “Joining Team Massmart motivated me, it’s a great experience and an inspiration for me to be part of this team. To be in an elite team has changed my running completely.”

What’s next for Enie?
Enie continues to empower herself academically with further studies, to grow spiritually through involvement in her church, and plans to enhance the physical side of her life by training for triathlons as a future challenge. As for running goals, Team Massmart wants to retain the team title at next year’s Comrades, and Enie plans to be up there again with an even stronger performance, perhaps even a gold medal.

Enie Manzini is a great example of someone who has held onto her dreams, struggled through tremendous adversity, and is just now starting to realise her potential. “Although it’s difficult, you can be a mom, have a career and still have aspirations to achieve your dreams,” she says. This is a brave woman who wants to share her story to help motivate and inspire other women – especially those who might be in a similar situation to hers.

About the Author
Stuart’s lifetime goal is to attract a beer sponsor with his running blogs, but he will settle for a travel sponsor so that he can run more races and share their stories. Read his full blogs at http://runningmann.co.za, and follow him @runningmann100.

IMAGES: Jetline Action Photo & courtesy Enie Manzini

Rest vs Active Recovery

Speed work, long slow runs, hill repeats and strength work are all important aspects of a training programme, but the most important element is recovery, when we gain the benefits from those workouts. – BY RAY ORCHISON, REGISTERED COACH

The body is an incredible creation, with many built-in sensors and monitors designed to ensure that the cells and internal systems function at an optimal level, otherwise known as homeostasis. The moment we take the body above this optimal level, however, alarms begin to trigger. Basically, your body goes into a state of panic and forces you to either slow down or stop completely, so that homeostasis can be maintained.

This has significant implications when it comes to training. The body will only maintain the resources it feels are needed in order to survive, which means that if we keep doing the same things, we’ll never improve. We must therefore push the body outside of the current homeostasis level in order to improve, and then the body begins to create more resources so that it is not placed under the same stress next time. This process is called super-compensation.

However, one cannot simply keep pushing the body each day and expect it to simply throw more resources at the problem and keep shifting the homeostasis levels. This will eventually lead to a breakdown of the body, and it won’t be long before you are injured or sick. This is where rest and recovery come into the picture, when the body adjusts to a new homeostasis range.

Rest is Best
Rest can be seen as either complete rest from any form of exercise, or as active recovery, where you continue to exercise but at a greatly reduced level. This can either be some form of light cross-training, or very easy running at a pace 30 to 45 seconds per kilometre slower than normal easy pace. If you’ve just started running, you should look to have a complete rest day every second to third day. Once your muscles start to strengthen and your body begins to develop the various enzymes and resources required for running, you can gradually push these rest days out a little. You might start with three rest days a week for six weeks, then reduce to two rest days for four weeks, and ultimately to one rest day per week going forward.

For a more experienced runner, there really are no rules when it comes to complete rest days. I am by no means suggesting that you should do more running and less resting, but sometimes in order to reach new levels, the body needs to be stretched just a little bit more. Listening to your body therefore becomes crucial, but as a rule of thumb I suggest at least one full rest day a week. One of the challenges with running is that you continually use the same muscles in a very similar way, which sometimes results in overuse injuries, and thus ensuring that you get adequate recovery from your training sessions is crucial. Rest and recovery days are therefore also ‘training days,’ so be sure to plan recovery days into your programme.

IMAGE: Fotolia

Race Calendar – November 2018

South African runners really are blessed with a terrific race calendar, with so many great races to do, so check out these events for the coming month, including road and trail runs as well as other running disciplines, and make your racing plans! – BY TOM COTTRELL AND SEAN FALCONER


GAUTENG

CENTRAL GAUTENG
Friday 2 November
Serengeti Night Run 15km, 10km & 5km
, Serengeti Golf and Wildlife Estate, Kempton Park, 7pm, Shane Gouldie 082 332 9552
Saturday 3 November
Glow Run 4 CANSA 5km, Jackal Creek Golf Estate, Boundary Road, Northriding, 7pm, Race Organiser 011 053 9153 (w)
Sunday 4 November
Old Mutual Soweto Marathon, Half Marathon & 10km
, FNB Stadium, Nasrec, 6am (42), 6:30am (21) & 7am (10), Race Organiser 061 918 1002
Wednesday 7 November
Gauteng Summer Trail Series #3 10.5km & 5km
, Walter Sisulu National Botanical Garden, Malcolm Road, Poortview, Roodepoort, 7pm & 7:15am, Wildrunner 072 438 3242
Sunday 11 November
Alberton Half Marathon, 10km & 4km
, Alberton Rugby Stadium, cnr 2nd Avenue & Braun Avenue, Voerwoerdpark, 6am, Michael Kirby 074 159 3605
Zoo Trot 10km, Centenary Lawn, Johannesburg Zoo, Upper Park Drive, 7:30am, Lebogang Mathope 011 712 6817 (w)
Soweto Big Race 10km & 5km, Elkah Stadium, Moroka, Soweto, 7:30am, Herbert Makhane 072 556 3678
Wednesday 14 November
Decathlon Thaba Nights Trail Run #6 10km & 5km
, Thaba Trails, 101 Kliprivier Drive, Rietvlei, Johannesburg South, 7:30pm, More info: sean@wannado.co.za
Thursday 15 November
Decathlon Killarney CC Night Run 8km & 5km
, Killarney Country Club, 60 Fifth Street, Lower Houghton, 7pm, More info: sean@wannado.co.za
Saturday 17 November
Group 1 Nissan Over the Moon Trail Run #6 10km & 5km
, Rietvlei Trails on Rietvlei Zoo Farm, 101 Swartkoppies Road, Mulbarton, Johannesburg, South, 7:10pm & 7:15pm, Charnelle Munitich 083 280 6111
Sunday 25 November
RAC City Lodge Tough One 32km & Asics 5km
, Old Parktonian Club, Jan Smuts Avenue, Craighall, 6am, Vreni Welch 011 442 8256 (w)
Sunday 2 December
World Aids Day Half Marathon, 10km & 5km
, Katlehong Sports Centre, Lesotho Street, 7am, Arnold Ravhutulu 079-1354566
The Campus Run Series 8km & 5km – Campus Catchup, The Campus, Sloane Street, Bryanston, 8am, More info: sean@wannado.co.za

GAUTENG NORTH
Sunday 4 November
Nissan TrailSeeker Trail Run Series #6 Cullinan 21km, 10km & 5km
, Cullinan Community Sports Centre, off Range Road, 6am, Race Organiser 086 199 0001
Wednesday 7 November
Zwartkop Nite Race Series #1 10km & 5km
, Zwartkop Country Club, Old Johannesburg Road, Centurion, 6pm, More info: www.bouttime.co.za
Saturday 10 November
National Business Challenge Relay 6x7km Run PLUS 3x7km Walk
, Rietondale Park, Van der Merwe Street, Rietondale, Pretoria, 6am, Race Organiser 087 097 0011
Adventure Tails Bark 10km, 5km & 2km Run with Dogs, Cowhouse Market, Ridge Road, Hazeldean, Pretoria, 8:30am, Glizelle Lagerman 083 264 3931
Sunday 11 November
Ezemvelo Trail Run Challenge 21km, 10km & 5km
, Ezemvelo Nature Reserve, Bronkhorstspruit, 7am, 7:30am & 8am, Debbie Agenbag 083 294 5260
Little Eden Trail Run 15km, 10km & 5km, Little Eden Resort, north-east of Cullinan, 8:30am, Shane Gouldie 082 332 9552
Saturday 17 November
Tom Jenkins Challenge Half Marathon, 10km & 5km
, Union Buildings, Pretoria, 6am, Daan du Toit 082 572 4169
Sunday 18 November
KeyHealth Smuts Summer Trail Series #2 21km, 15km, 10km & 5km – November
, Smuts Irene River, Jan Smuts Avenue, Irene, 7am, Shane Gouldie 082 332 9552
Saturday 24 November
Voortrekker Monument Half Marathon, 10km & 5km
, Voortrekker Monument, Monument Street, Groenkloof, 6am, Race Organiser 071 405 5588
Adventure Tails Bark 8km, 5km & 2km Run with Dogs, Big Red Barn, 7 Nelson Road, Olifantsfontein, 7:30am, Glizelle Lagerman 083 264 3931
Sunday 2 December
KeyHealth Smuts Summer Trail Series #3 21km, 15km, 10km & 5km – December
, Smuts Irene River, Jan Smuts Avenue, Irene, 7am, Shane Gouldie 082 332 9552

VAAL TRIANGLE
Friday 2 November
John Dory 5km – November
, Kollegepark Primary School, General Froneman Street, Vanderbijlpark, 5:30pm, Dawid Jordaan 082 364 1954
Friday 23 November
John Dory 10km & 5km – November
, Kollegepark Primary School, General Froneman Street, Vanderbijlpark, 5:30pm, Dawid Jordaan 082 364 1954


WESTERN CAPE

BOLAND
Saturday 3 November

Bochendal Orchard Half Marathon, 10km & 5km CANCELLED
Wednesday 7 November
Wagon Trail Night Run 10km & 5km
, Anura Wine Estate, Simondium Road near Klapmuts, 7pm, Lans Pepler 082 787 2472
Friday 9 November
Spier Twilight Trail Run 10km, 5km & 3km
, Spier Wine Farm, on R310 Baden Powell Drive near Stellenbosch, 6:30pm, 6:40pm & 6:42pm, Uge Nel 082 658 3078
Saturday 10 November
Wild Boar Trail Run 17km, 10km & 5km, Val Du Charron, Bovlei Road, Wellington, 7:30am, 8am & 8:15am, Lans Pepler 082 787 2472
Saturday 17 November
Klaas Maffa 15km & 5km
CANCELLED
Run The Vines XTN Family Trail Run 17km, 10km & 5km POSTPONED
Simonsig TrailFun 10km & 5km, Simonsig Wine Estate, Kromme Rhee Road, Koelenhof, 7:30am & 7:45am, Japie Swanepoel 082 443 3033
Sunday 18 November
Spier Trail Run 10km, 5km & 3km CANCELLED

Thursday 22 November
Dornier Full Moon Run 10km & 5km
, Dornier Wine Estate, Upper Blaauwklippen Road, Stellenbosch, 7pm & 7:10pm, More info: www.entryninja.com
Saturday 24 November
Run The Vines Jason’s Hill Trail Run 17km, 10km & 5km
, Jason’s Hill Winery, Slanghoek Valley, near Worcester, 7:30am, 8am & 8:15am, Lans Pepler 082 787 2472
Sunday 25 November
Falke Blooming Trail Run 11km & 6km
, L'Avenir Farm, off R44 about 7km from Stellenbosch towards Klapmuts, 8am & 8:15am, Dirtopia 021 884 4752 (w)
Friday 30 November
Spier Twilight Trail Run 10km, 5km & 3km
, Spier Wine Farm, on R310 Baden Powell Drive near Stellenbosch, 6:30pm, 6:40pm & 6:42pm, Uge Nel 082 658 3078
Sunday 2 December
Spier Trail Run 10km, 5km & 3km
, Spier Wine Farm, on R310 Baden Powell Drive near Stellenbosch, 8am, 8:10am & 8:12am, Uge Nel 082 658 3078
Run 4 a Cause 10km & 5km, Middelvlei Wine Estate, Papagaai Street, Stellenbosch, 7:45am, Race Organiser 082 334 3771

SOUTH WESTERN DISTRICTS
Thursday 1 – Sunday 4 November
Dryland Traverse 4-day Stage Trail Run
, (Prologue 8km, 33.1km, 23km & 11km), Based out of De Hoek Mountain Resort, near Oudtshoorn, 4:30pm, Carel Herholdt 044 279 1013
Wednesday 7 November
Spur to Spur Nite 10km & 5km
, Timber Wolf Spur, Garden Route Mall, George, 6pm, Deon De Jager 083 453 4781
Saturday 10 November
Waterfront to Heads Half Marathon, 10km & 5km
, Knysna Waterfront, Waterfront Drive, 7am, Gavin Bezuidenhout 083 502 7935
Jakkalsvlei Trail Run 12km & 6km, Jakkalsvlei Farm, Near Herbertdale, 8:1am & 8:20am, More info: www.entryninja.com
Saturday 24 November
Die Vlakte Marathon, Half Marathon & 10km
, Heidelberg High School (42), Soutpan Farm (21) & Vondeling Primary School (10) to Witsand Swimming Beach, 5am, 6am & 7am, Nico Steyn 083 226 3091
Saturday 1 December
Ernst Louw 10km & 4km
, Hartenbos Drawwers Club House, Diaz Beach, Mossel Bay, 7am, Wouter Pretorius 083 309 9971

WESTERN PROVINCE
Saturday 3 November
Table View High School 10km & 5km
, Table View High School, Janssens Road, Table View, 7am & 7:15am, Lizelle Meyer 084 581 3713
Sunday 4 November
Landmarks Half Marathon & Move for Health 6km Fun Run
, WP Cricket Club Sport Centre, Keurboom Road, Rondebosch, 6am & 6:45am, Ted Vickery 076 195 7289
Saturday 10 November
Winelands Marathon, Half Marathon & 5km
, Eikestad Laerskool, Doornbosch Road, Stellenbosch, 5:30am (42), 5:45am (21) & 6:30am (5), Top Events 021 511 7130 (w)
Saturday 17 November
Edgemead 10km Classic & 5km
, Edgemead High School, Denison Way, Edgemead, 6:30am & 6:45am, Liam Hendrickse 072 392 7558
Wednesday 21 November
Sanlam Niel Joubert Plaaswedloop 13km
, Klein Simonsvlei Farm, Simondium Road, near Klapmuts, 6:15pm, Robert Keynel 082 474 0399
Saturday 24 November
Mitchells Plain Titans Half Marathon, 10km & 5km
, Rocklands Sports Complex, Mitchells Plain, 6am (21), 6:15am (10) & 8am (5), Shane Murray 071 870 9148
Rattle Them Bones 5km Family Fun Run, NG Kerk Bergsig, cnr Boland & Protea Way, Durbanville, 8am, More info: www.entryninja.com
Sunday 25 November
Origin of Trails 15km & 8km Trail Run
, Coetzenburg Sports Fields, Stellenbosch, 7am, Race Organiser 082 991 0045
Lifestyle Challenge Trail Run 10km & 5km, D’Aria Wine Estate, Durbanville, 7am & 7:30am, More info: www.entryninja.com
Sunday 2 November
Phoenix Athletic Club 10km & 5km Challenge
, CPUT Campus, Symphony Way, Bellville, 7am, Lionel Samuels 081 318 9310


KWAZULU-NATAL
Saturday 3 – Sunday 4 November
Dumbe 2-Day Trail Run
, (21km & 15km), Drakensberg Mountain Retreat, near Oliviershoek Pass and Sterkfontein Dam, Time TBC, More info: info@dumbetrailrun.co.za
Sunday 4 November
Summer Series #1 Aloe Wildlife Trail Run 20km, 13km & 6km
, Aloe Wildlife Estate, near Camperdown, Pietermaritzburg, 7am, 7:30am & 7:45am, KZN Trail Running 082 791 7069
Saturday 10 November
Jump City Challenge Stadium Run 6.5km
, People’s Park, Moses Mabhida Stadium, Durban, Time TBC, Gaby Nunes 011 022 0427
Sunday 11 November
Save Supermarket Orion Half Marathon & 10km
, Save Hyper, 362 Victoria Street, Pietermaritzburg, 5:30am, Ajith Deena 083 659 2732
Phezulu Trail Run 18km, 10km & 5km, Phezulu Safari Park, Old Main Road, Botha’s Hill, 7am, 7:30am & 7:45am, KZN Trail Running, 082 791 7069
Sunday 18 November
Bluff AC Marathon & Half Marathon PLUS 15km Walk
, Fynnlands Sports Complex, 55 Smith Drive, Bluff, Durban, 5am, Dennis Houston-McMillan 076 186 3920
Greater Edendale 10km & 5km, FNB Wadley Stadium, Edendale, Pietermaritzburg, 7am, Thami Vilakazi 083 413 9827
TAFTA Trail Run 8km & 4km, Virginia Preparatory School, 125 Margaret Maytom Avenue, Virginia, Durban North, 7am, Dave Ward 082 492 1995
Summer Series #2 Honey Trails 15km, 10km & 5km, Honey Trails Monteseel, Inchanga, 7am, 7:30am & 7:45am, KZN Trail Running 082 791 7069
Saturday 24 November
Sani Stagger Marathon & Half Marathon
, Sani Pass Hotel, Himeville (42) & Lesotho Border Post (21), 6am (42) & 8:30am (21), Spurgeon Flemington 082 329 7737
Sunday 25 November
Eston Xmas Classic Trail Run 18km & 8km
, Virginia Trails, Virginia Farm, Ezimwini Road, Eston, 7am, Linda Schwikkard 078 345 6123
Toti 5km Charity Walk, Arbour Crossing Shopping Centre, Arbour Road, Amanzimtoti, 7am, More info: www.entryninja.com
Thursday 29 November
Snapper Run the Gardens Twilight Run 7.5km, 5km & 2.5km
, Durban Botanic Gardens, John Zikhali Road, 6pm, Dave Ward 082 492 1995
Sunday 2 December
Bearing Man Stainbank Cup 15km Run PLUS 10km Walk
, Yellow Wood Park Sports Club, 1 Swallow Road, Durban, 6am, Fred Schoon 083 384 4053
Summer Series #3 Hilton College Trail Run 20km, 12km & 6km, Hilton College, Hilton College Road, north of Pietermaritzburg, 7am (20) & 7:30am (12 & 7), KZN Trail Running 082 791 7069
Stihl Sharks Trail Adventure 18km & 9km, Summerveld Estate, Shongweni, 6:30am & 6:40am, Stu Berry 083 456 8435


FREE STATE
Saturday 3 November
Sasol Summer 15km & 10km
, DP de Villiers Stadium, Sasolburg, 6am, Miekie Grobler 083 630 0440
Saturday 10 November
Music Marathon, Half Marathon, 10km & 5km
, Bloemfontein Achilles, At Horak Avenue, Bloemfontein, 5:30am, Beverley Olivier 071 895 3183
Wednesday 14 November
Standard Bank World Diabetes Day 5km Fun Run
, Naval Hill, Delville Drive, Bloemfontein, 6pm, Nelio de Sa 082 777 6770
Saturday 17 November
Medihelp Cherry Race 23km & 4.8km
, Ficksburg Primary School, Imperani Street, Ficksburg, 6:30am, Audi Fourie 073 808 6189
Tiger Wheel & Tyre 7 Dams Trail Run 7km, Vrystaat Nasorgsentrum, Bloemendal Road, 7am, Nelio de Sa 082 777 6770
De Vry Draf Trail Run 21km, 10km & 5km, De Vry Distillery, near Oranjeville, Vaal Dam, 7:30am, 8am & 8:30am, Anchen Nel 082 561 9059


EASTERN CAPE

BORDER
Saturday 3 November
Twizza Bonkolo Marathon & Half Marathon
, Bonkolo Dam, Queenstown, 5:30am, Theo Ferreira 082 873 4597
Sunday 11 November
Lightning Fast 10km
, Johnson & Johnson – Wilsonia, Voortrekker Road, Wilsonia, to Oxford Striders Running Club, Beach Road, Nahoon, East London, 7am, Dillon Pretorius 073 799 6075
Saturday 17 November
Gonubie Coastal Challenge Trail Run Half Marathon & 10km
, Gonubie Sports Club, Smith Street, Gonubie, 6am, Dru Behrens 072 238 5600
Saturday 24 November
Kapaailand Half Marathon
, Ugie BuildIt, Main Street, Ugie, 7am, Christiaan Kotze 084 512 1808
National Port Authority Bank to Bank 10km & 5km, Hamilton Club House, Clevedon Road, Selborne, East London, 6pm, Bronek Urban 082 577 0932
Sunday 25 November
SAPR Daily Dispatch 8km & 4km Fun Run
, Orient Beach Pools, East London, 9am, Sharonne Dewing 083 318 3853

EASTERN PROVINCE
Saturday 3 November
Kirkwood Orchard Half Marathon, 10km & 5km
, Kirkwood High School, 25 Mark Street, Kirkwood, 7am (21 & 10) & 8am (5), Jeanette Pretorius 082 899 7134
Saturday 17 – Sunday 18 November
Skyrun 100km & Sky Run Lite 65km
, Lady Grey to Wartrail Country Club, 4am, Michael de Haast 072 078 5278
Sunday 18 November
Skyrun Marathon
, Balloch Farm, 5am, Michael de Haast 072 078 5278
Saturday 1 December
Aspen Pharmacare PE City Marathon & 10km
, Lorraine NG Kerk, 7 Marne Avenue, Lorraine, Port Elizabeth, 5am, Shaun Roberts 082 711 1341

FAR NORTH

LIMPOPO
Saturday 10 November
Spar Bela-Bela Marathon, Half Marathon, 10km & 5km
, Hoërskool Warmbad, 4 Swanepoel Street, Bela-Bela, 5:30am, Neels Venter 082 652 3518

MPUMALANGA
Saturday 3 November
Uniwisp Kaapsehoop Marathon, Half Marathon & 10km
, The Pear Orchards, Kaapsehoop, to the Mbombela Stadium, 1 Bafana Road, Mataffin, Mbombela (Nelspruit), 5:30am (42 & 21) & 6am (10), Yolanda Steenkamp 060 852 0340
Buffalo Gorge Trail Series 18km, 6.5km, 2.5km, Buffalo Gorge Eco Adventure Centre, Buffelskloof Farm, Middelberg, 7:30am, Ryk Diepraam 083 528 9586
Wednesday 7 November
Sasol Secunda Night 10km & 4km
, Sasol Recreation Club, Nelson Mandela Drive, Secunda, 7pm, Abednego Sibanyoni 082 332 9448
Saturday 10 November
Movember Half Marathon, 10km & 5km
, Kees Taljaard Stadium, Middelburg, 6am, Theuns Luus 083 630 8729
Saturday 24 November
Elandskloof Trout Trail Run 21km, 10km & 5km
, Elandskloof Trout Farm, off the R540, 8km from Dullstroom, 7am, Piet Schoeman 072 791 0378
KMI Trail Run 21km, 10km & 5km, KMI International Airport, on R538, near Nelspruit, 7am, Yolanda De Villiers 060 852 0340
Saturday 1 December
DCRS Cultural Festival Run Half Marathon, 10km & 5km
, Bergvlam High School, Geelhout Avenue, Nelspruit, 6am, Yolanda Steenkamp 084-6076314

NORTH WEST

CENTRAL NORTH WEST
No races scheduled for this period

NORTH WEST NORTH
Sunday 11 November
B’Sorah Summer XL 21.6km Trail Run
, B’Sorah Tented Camp, Farm Bassora, on R3 near Broederstroom, 6:30am, Wildrunner 072 438 3242
Gauteng Summer Trail Series #4 12.8km & 6.7km, B’Sorah Tented Camp, Farm Bassora, on R3 near Broederstroom, 7am & 7:21am, Wildrunner 072 438 3242
Saturday 24 November
Wild Africa's Red Nails & Savage Trails 17km, 12km, 6km & 2km
, Glen Afric Country Lodge, off R512 near Broederstroom, 7am, Paul McIntyre 083 642 6698
Sunday 25 November
Platinum Belt Marathon
, Venue & Time TBC, Syanda Sibiya 078 639 6234
Arnold Chatz Scrub Hare Trail Run 21km, 12km, 6km & 1.5km, Leeuwenkloof, on R3 near Broederstroom, 7am, 7:30am & 8am, Nina Durieux 083 275 2362

NORTHERN CAPE

GRIQUALAND WEST
Saturday 3 November
Louis Jooste Memorial Blue Run Half Marathon, 10km & 5km
, Pirates Running Club, Jacobus Smith Street, Kimberley, 6:30am, Mark Hunt 082 462 4066
Saturday 17 November
Honorary Game Rangers Night Trail 10km & 5km
, Rooifontein Game Farm, on R64 to Boshof, near Kimberley, 6:30pm, Justino de Freitas 083-3643898
Knights of Da Gama Half Marathon & 10km CANCELLED

NORTH WEST CAPE
No races scheduled in this period

NEIGHBOURING COUNTRIES

LESOTHO
Saturday 24 November
Lesotho Ultra Skymarathon 50km & 38km Mountain Challenge
, Maliba Mountain Lodge, Tsehlanyane National Park, 5:30am, Lauren Booth 082 791 7069

NAMIBIA
Saturday 17 November
Breakfast Run 21.1km, 15km, 10km & 5km
, Heja Game Lodge, on B6 East (Turn D1527), near Windhoek, 6am (21 & 10W) & 6:30am (10), Charles +264 (0)81 124 9471

ORIENTEERING
Sunday 11 November
Gauteng Score Event (Scatter Run)
, Hennops Trails, Magaliesberg, Gauteng, Time TBC, ROC: Ian Bratt 082 887 6611
Friday 23 November
Hex Valley Night Challenge 10-16km & 4km
, Elim Farm, De Doorns, Western Cape, 7:15pm & 7:30pm, More info: www.entryninja.com
Saturday 24 November
Polokwane Rogaine
, Laaste Hoop, Molepo, Limpopo, Time TBC, POC: Club Administrator 0734 62 6114
Saturday 1 December
Polokwane Rogaine
, Lebowakgomo, Limpopo, Time TBC, POC: Club Administrator 0734 62 6114
Sunday 2 December
Gauteng Short Event (Novelty)
, Johannesburg, Gauteng, Time TBC, WITSOC: More info at www.orienteering.co.za

OBSTACLE RACING
Saturday 3 November

Muddy Princess Midrand 5km
, Riversands Farm Village, Rose Road, Midrand, Gauteng, 8am, Race Info: info@muddyprincess.co.za
Runstacles 10km & 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282
Sunday 4 November
Gajiga Run Stellenbosch
, 5km (7 Obstacles), Vergenoegd Low Wine Estate, Baden powell Drive, near Faure, Western Cape, 8am, More info: sean@wannado.co.za
Saturday 10 November
Jump City Challenge Stadium Dash Durban
, Dash 6.5km & Junior 3.5km, People’s Park, Moses Mabhida Stadium, Durban, KwaZulu-Natal, Start times 7am to 9:35am, Gaby Nunes 011 022 0427
Marine OCR #4, 12km (38 obstacles), 8km (32) & 4km (23), Riviera Guest Farm, 30km north of Bloemfontein, Free State, 7am, More info: www.marineocr.co.za
Runstacles 10km & 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282
Saturday 17 November
Impi Challenge #4 Cape Town
, 20km (26 Obstacles), 10km (18), 5km (11) & 1km (8), Wiesenhof Wildlife park, on R44 between Stellenbosch & Klapmuts, Various start times, More info: info@impichallenge.co.za
Waterra OCR Series #4, Distances: Heroes for a Day 10-15km with 30 obstacles, Heroes in Training 5-7km with 20, & Juniya Heroes 800m, Infinite Adventures, 23 Wootton Avenue, Hillcrest, Outer West Durban, KwaZulu-Natal, Stating times throughout day, More info: www.waterra.co.za
Sunday 18 November
Muddy Princess Bloemfontein 5km
, Makarios Country Lodge, 115 Abrahamskraal Road, Bainsvlei, Bloemfontein, Free State, 8am, Race Info: info@muddyprincess.co.za
Saturday 24 November
Toyota Warrior #8 powered by Reebok
, Black Ops 15km (30 obstacles), Commando 10km (20), Rookie 5km (15) & Kids 1km (8); Warrioir Race Joburg, Cnr Nasrec & Rand Show, Soweto, Johannesburg, Gauteng, From 8am, Race Office 086 199 0001
Sunday 25 November
Lifestyle Challenge Trail Run 10km & 5km with Obstacles
, D’Aria Wine Estate, Durbanville, 7am & 7:30am, More info: www.entryninja.com
Saturday 1 December
Muddy Princess Stellenbosch 5km
, Sandringham Farm, Sandringham Road, off R304 between Stellenbosch and N1, Western Cape, 8am, Race Info: info@muddyprincess.co.za

MULTISPORT
Saturday 3 November
North West Triathlon & Duathlon League
, Tri: 1.5km/40km/10km, 750m/20km/5km & 400m/10km/2.5km, Du: 10km/40km/5km, 5km/20km/2.5km & 2.5km/10km/1.25km, Vaal River Boat Club, Orkney, North West Province, 8am, Yolanda 082 787 5496
Sunday 4 November
Tshwane Triathlon Association Provincial Champs
, Standard 1.5km/40km/10km, Sprint 750m/20km/5km & Super Sprint 400m/5km/2.5km, Buffelspoort Dam, North West Province, 7am, 9am & 7:45am, Bernice van der Merwe 076 856 8134
Alley Roads Tri Series #1 Swim/Run Aquathlon, 1km/5km & 500m/2.5km, Ushaka Beachfront, Durban, Time TBC, More info: info@triseries.co.za
Saturday 10 November
Pura Soda Race 2 Stanford Triathlon
, Half Iron 1.9km/90km/21.1km, Hermanus Harbour to Stanford Village Park, Western Cape, 8:30am, Race Office 021 438 5972 (w)
Free State Triathlon/Duathlon, Standard, Sprint & Super Sprint distances, Maselspoort, Bloemspruit AFB Road, north of Bloemfontein, Free State, 9am, Christa 073 718 5427
Saturday 17 November
Mariental ATU Triathlon African Cup
, Standard 1.5km/40km/10km, Sprint 750m/20km/5km & Youth Super Sprint 400m/10km/2.5km, Hardap Dam, Mariental, Namibia, Time TBC, More info: Tanya.mackensen@gmail.com
Sunday 18 November
Alley Roads Tri Series #2 Swim/Run Aquathlon
, 1km/5km & 500m/2.5km, Ushaka Beachfront, Durban, Time TBC, More info: info@triseries.co.za
Saturday 24 November
Standard Bank 5150 Nelson Mandela Bay
, Olympic 1.5km/40km/10km & FunTri 400m/20km/5km, Nelson Mandela Bay, Eastern Cape, 7:30am (FunTri) & 8:10am (Olympic), Race Office 041 581 7990 (W)
Knysna Extreme Triathlon, 4km/170km/50km, Knysna to Diepwalle Forest Station, Time TBC, More info: www.knysnaxtreme.co.za
Sunday 25 November
Alley Roads Tri Series #3 Triathlon
, Olympic 1.5km/40km/10km, Sprint 750m/20km/5km, Super Sprint 400m/10km/2.5km & Sub-Youth 200m/5km/1.25km, Midmar Dam, Howick, Time TBC, More info: info@triseries.co.za
Saturday 1 December
North West Triathlon & Duathlon League
, Tri: 1.5km/40km/10km, 750m/20km/5km & 400m/10km/2.5km, Du: 10km/40km/5km, 5km/20km/2.5km & 2.5km/10km/1.25km, Vaal River Boat Club, Orkney, North West Province, 8am, Yolanda 082 787 5496
Sunday 2 December
MiWayLife Joburg Ultra
, Ultra 1.9km/90km/21km & Sprint 600m/20km/5km, Cradle Moon Resort, Beyers Naude Drive, Muldersdrift, Time TBC, Race Office 072 083 6448
FNB Sandman Triathlon, Ultra 1.9km/90km/21.1km, Standard 1km/40km/10km, Sprint 400m/20km/4km & Mini 150m/7km/3km, The Mole, Swakopmund, Namibia, 7am, 8am, 8:30am & 8:45am, Yvonne +264 (0)81 142 9966

ADVENTURE RACING
No events scheduled in this period

I Blame Phuti!

The Running Mann – By Stuart Mann

Some weeks back I was all set for my ninth Comrades, and I wasn’t planning to conclude my Comrades taper with my first adventure race. I was planning to be a sensible ultra marathon runner! But then Phuti replied to my tweet…

In Mid-May I was invited to do the Media Pre-run of the Jozi Urban Run Adventure, or JURA, as it is known, and I then posted a few of my photos on Twitter – and this is where Phuti comes in. Her seemingly innocuous reply to my Tweet, “These are the kind of things that I will be doing after Comrades,” was the gentle nudge that disturbed the delicate balance in my prefrontal cortex.

One thing you should know about many Comrades runners is that they love to finish Comrades, and talk about Comrades, but it’s only the masochists and psychotically challenged who actually love running the damn thing! So, the week before Comrades, you are a bundle of nerves, violently oscillating between excitement and dread, and many Comrades runners secretly hope for a valid excuse to avoid 12 hours of pain on the second Sunday in June.

I won’t deny some part of me thought that if I broke an ankle or fell on my head at the JURA, I would be able to escape my annual bout of Comrades anguish and mental torture, so there may be a myriad of deep-rooted subconscious psychological reasons for doing my first adventure race the week before Comrades – but it’s simpler to just blame Phuti!

Comrades Mentality
When it comes to tapering for Comrades, I normally go cold turkey, but this year I was trying to be more diligent to prevent my muscles from going into atrophy. I wanted to run about 18-20km to round off my training, and the JURA has 6km and 12km options. I therefore went for the 12km option, but this still left me 6km short. Fortunately I have an old school friend, David, who lives 3km from the start in Marks Park in Emmarentia, so with a 3km warm-up and warm-down, he was the logical choice to join me on this adventure.

Some people will tell you that it’s very easy to know if someone has run Comrades – because they’ll tell you. This is a terrible stereotype, because many of us are far too modest to go around bragging about running the greatest ultra on the planet. No, we use more subtle methods to show off our accomplishments… like a puffed-up chest inside a Comrades race shirt. This made the choice of attire for my first adventure race easy – the only complication was which Comrades shirt to wear. I eventually decided on the understated luminous orange 2015 edition, but not wanting to rub it in the faces of the recreational runners, I went for a neutral cap.

The Red Mist
To prevent congestion on the route, there are batch starts, and we’d been slotted into Batch H for an 8:40am start – perfect for a bit of lie-in, and also provided the sun with enough time to take the chill out of the winter air. David and I watched a few batches set off with a sack race before disappearing into the Johannesburg wilderness, while a couple of announcers, cheer leaders and dancers made for a vibey and entertaining atmosphere at the start.

Soon enough it was our turn and we lined up at the back of our batch. David is a man of integrity and religion, soft-spoken and mild-mannered, but when that gun fires the red mist comes down and his competitive side brutally erupts. David showed Batch H his immaculate sack-racing skills, powering to the front and demolishing all those who got in his way. If I was going to get injured during the JURA, I didn’t want it to be at the first challenge, so I was more dainty in my approach – but I did make a mental note that David would be a good shopping companion for future Black Friday sales!

The entire course is urban trail along the Braamfontein Spruit. If you want to see the natural beauty of Johannesburg – no, that’s not an oxymoron – this is the best way to do it. There are also quite a few inflatable obstacles, which proved to be very entertaining, but we both have young daughters, and with that comes significant “jumping castle” experience, so we bounced over these obstacles with ease. I was also grateful for an opportunity to rest my feet for a short while as I crossed the monkey bars.

Fit and Ready
And after all that, the good news for my Comrades medal count (and bad news for my legs) was that I didn’t manage to get injured, and therefore had to join 20,000 other idiots at the Comrades start line the following Sunday.

ABOUT THE AUTHOR
Stuart’s lifetime goal is to attract a beer sponsor with his running blogs, but he will settle for a travel sponsor so that he can run more races and share their stories. Read his full blogs at http://runningmann.co.za, and follow him @runningmann100.

IMAGES: Courtesy Stuart Mann

Track Time

Track work can appear to be mundane, but once you begin to see the benefits, you’ll be wishing every day was track day. – BY RAY ORCHISON, REGISTERED COACH

Track sessions break the monotony of pounding the same old route and bring something new to your training, but most importantly, they help you go faster. That’s because track work changes your biomechanics. For however long you’ve been running slowly, you’ve been conditioning your body, mind, muscle fibres and millions of neural pathways to function a certain way. Track work begins to change your biomechanics to be better suited for running faster – more muscle fibre recruitment, improved metabolic function and the creation of new neural pathways are just some of the adaptations that occur. Just remember, these adaptations take time, and the more gradually you build up the speed work, the better off and more injury-free you’ll be.

For a distance runner, there are few occasions when a track session will be a flat-out effort, because the risk in terms of injury is far greater than the reward. Instead, the pace at which you should be doing your intervals or repeats depends largely on the training adaptation you want. In other words, are you looking for aerobic or anaerobic improvements? That’s a book on its own, so let’s keep this practical and give you a few sessions you can use.

BEGINNERS:
If you’ve never done track or speed work before, or if you’re coming back from a long layoff, then here are a few sessions just for you.
• Beginner #1: 15-20min easy warm-up, then 4x200m at 10-15sec per/km faster than your 5km race pace, with 200m jog between repeats, followed by 15-20min very easy cool-down jog. Increase by two repeats each week up to eight or 10 repeats. Once you start to get comfortable with eight repeats, then begin to increase your speed gradually up to 15-30sec per/km faster than your 5km race pace.
• Beginner #2: 15-20min easy warm-up, then 2x800m at 5km race pace with 3-4min easy jog between repeats, then 15-20min very easy cool-down jog. This type of session can be done every second or third week, adding an additional two reps every second or third session.

INTERMEDIATE:
If you’ve done some quality work before, like hill repeats or tempo sessions or even a few track sessions, and you can comfortably handle 60 to 90km of training in a week, then these sessions are for you.
• Intermediate #1: 20min easy, then 8-10x400m at 15-20sec faster than 5km race pace with 90sec very easy jog between repeats, then 20min very easy.
• Intermediate #2: 20min easy, then 4-6x1000m at current to 5sec faster than 5km race pace, with 3-4min easy jog between repeats, then 20min very easy.

ADVANCED:
For those runners who are aiming to run silver medal times in races, are capable of handling 100km or more per week, and are currently doing some track work.
• Expert #1: 20min easy, then 10-15x400m at 15-20sec faster than 5km race pace with 45-90sec rest between repeats, then 20min very easy.
• Expert #2: 20min easy, then 6x1000m at 15-20sec faster than 5km race pace with 2-3min easy jog between repeats, then 20min very easy.

IMAGE: Fotolia