Freeze-proof Fitness

There are two ways to approach winter from a training perspective: Stay tucked under warm blankets and sleep the winter away, or toughen up, get out of bed and set your body up for a few early spring PBs. – BY RAY ORCHISON, REGISTERED COACH

There’s nothing quite like hitting that snooze button on a cold or wet winter morning – and given that we’re now out of the recognised SA running season, you could be forgiven for doing so now and then, but when the snooze button becomes the norm, you will have a problem. Within seven to 10 days, you will lose your sharpness or racing edge when you stop training, but when you stop for two to three weeks and longer, you begin to lose base fitness. This means that your endurance systems, which have been built over months of hard work, together with your muscles, begin to atrophy or waste away.

So, if you go into full hibernation during winter, you will come back into spring requiring lots of hard work to get your systems back to where they were before. The best approach to winter is therefore to allow yourself a few easy weeks with one or two extra lie-ins, but keep the body ticking over at a maintenance level. Yes, you won’t be firing on all cylinders, but you should maintain a level where, given a few weeks of focused training, you’ll be race-ready or pretty close to it.

The type of sessions will depend on what you’ve built over the months, and the areas you want to work on. If you’ve improved your speed, strength and endurance, then at this point you could reduce your speed and endurance and work a little more at maintaining or even building your strength. If you’ve greatly enhanced your endurance, then this is a great opportunity to maintain a certain level of endurance while working on building your speed. Basically, winter is a great opportunity to work on your weaknesses while maintaining your strengths.

Motivate Yourself
This all sounds great… until that alarm goes off in the cold dark hours and suddenly all motivation goes out the window. It is extremely difficult to get out of a warm bed when you have no purpose for doing so, which means that one of the best ways to get motivated is to have a goal in place, such as your first half marathon, or a PB at a specific distance. Winter also gives us a great opportunity to spend a little more time at the gym and to eliminate any muscle weaknesses or imbalances.

The worst possible thing you can do when the alarm goes off is to start thinking about it. Just turn it off and get up! The other alternative is to put the alarm far away from the bed, so you have no option but to get up to turn it off. Once you’re up and out the door, it’s usually not as cold or as bad as you thought it would be, and before you know it, you’re back from your session, standing under a warm shower, feeling good about yourself and glad that you got out there.

IMAGE: Shutterstock

The Tried and Trusted 2.4

Those who ‘did time’ in the armed forces may still suffer a nervous reaction upon hearing the words “two point four,” but it’s the stuff ‘men were made of’ for many years, and can still be a useful training guide today. – BY NORRIE WILLIAMSON

The 2.4km distance is traditionally used as a fitness test for all serving personnel in military, police and fire brigade services in many countries. The test was developed for the US Military in 1968 by sport scientist Dr Kenneth Cooper as a simple, practical and easily implemented means of assessing aerobic fitness, and became directly comparable to a VO2 test in the lab.

The test was also used by the SA Defence Forces, as many slightly older male readers will well remember, with regular tests undertaken by platoons and squads, and the minimum result expected was 12 minutes. The true challenge, however, was that this normally had to be completed in full kit, webbing and leather boots. Oh, and just for fun, sometimes the instructors made you run with an assault rifle as well, to hamper a good arm action. That means you needed to run an average pace of five minutes per kilometre with an extra 18kg on board! Little wonder that this test quickly exposed the injured and unfit.

Furthermore, the test is employed in various sports as a means of assessing match officials, such as soccer or rugby referees, who face an annual ‘2.4’ to see if they can keep up with the game. Top officials in these professional sports actually now need to be considerably fitter than years gone by in order to ‘keep an eye on the ball,’ but 12 minutes for 2.4km remains a recognised standard. And this test should also be a stock option for all runners, because it provides as good a guide, if not better, to ability, fitness and training progression as the most expensive VO2 Max assessment in the lab.

GO TEST YOURSELF
After a good warm-up, pump out six laps non-stop on the track, taking the time of each 400m lap and the overall time. The objective is to get your personal fastest possible time, and every second counts, so pacing is important. Start slightly conservatively, hit your core pace from around 600m to 2000m, and then for the last 400m squeeze out every last gram of energy and determination to literally throw yourself over the line. Just remember to hit the stop button!

The faster you are, the better your practical (and effective) VO2, and the faster you can run a 5km, 10km, 15km, half marathon, marathon, Oceans, Comrades and even 100km. It truly is as simple as that! (Note: Beyond 100km there are other facets that come into play, including the ability to overcome sleep depravation.) Also, by knowing your ability in a hard, fast 2.4km, you can determine the required ‘Tempo’ pace when working towards your next goal race.

The great thing about these tests in the service was that it was done in a squad or group. This meant that there was ‘peer pressure’ and a bit of competitiveness involved, which would help with focus and determination. In contrast, running 12 minutes flat-out as a solo effort is a considerably harder task for most runners, and you’re likely to do better running solo over a shorter distance. Thus the mile (1.609km, or four laps of the track) becomes a more valuable assessment for the solo runner – it’s long enough to assess both speed and endurance, but also a reasonable duration to mentally challenge the runner’s determination.

KEEP IT REGULAR
These tests can be done every six to eight weeks, as one of the major benefits of a short distance blast is that it requires only one day easy as preparation and another day of active recovery after. There is minimum impact on your training programme.

When done regularly there is soon a trail of records, which will indicate when a runner is reaching peak fitness, recovering from a race, or even making a return from injury. One of the most useful outcomes is the ability to use the test to predict accurately your potential time for an upcoming race, and from that the pacing strategy to be used to achieve the best outcome.

So while many runners may not have great memories of the old 2.4 regimental test, along with the mile it can be a key weapon in the running arsenal of a competitive runner looking to achieve their best.

About the Author
Norrie has represented Scotland, Great Britain and later his adopted South Africa in ultra-distance running and triathlon. He is an IAAF-accredited coach and course measurer, has authored two books on running, and counts 21 Comrades medals amongst his more than 150 ultra-marathon medals. You can read more from him at www.coachnorrie.co.za.

IMAGE: Fotolia & Courtesy US Army

Speed Up after Comrades

So Comrades has come and gone, and you’re asking ‘What now?’ After all those months of hard training, it’s time to plot those running goals for the second half of the year… but do it wisely! – BY RAY ORCHISON

Your past six to eight months would have consisted of many long runs, most at a slow, Comrades race pace. These runs are called LSD or Long Slow Distance runs. The goal there is to train the body to: (1) withstand the pounding of running from Pietermaritzburg to Durban, (2) become efficient at using fat as an energy source in order go the full distance, and (3) become biomechanically efficient at running the slower Comrades race pace for hours on end. However, the problem is that you have trained your body to run slowly, and if you’re hoping to run a few PB’s in the second half of the year, there are a number of things you’ll need to address.

1 Don’t Hibernate
Recovering from a massive undertaking like Comrades is extremely important, but avoid falling into the trap of going into hibernation. From a physiological perspective, the body only maintains what it feels it needs to survive. This means that we quickly begin to lose muscular endurance and strength when we stop exercising completely – about 10% of our strength and about 30 to 40% of our muscular endurance within eight weeks. Therefore, give your body enough recovery time to repair the muscle fibre damage caused by Comrades, but then get going again. Take 10 to 14 days full rest and then gradually start to introduce cross-training and a few easy runs. If you still have sore legs, hit the pool.

2 Need for Speed
Once you have recovered, set yourself a few goals for the second half of the year, because it’s difficult to get up in the cold mornings if you don’t have something to work towards. Post-Comrades is the ideal time to take your training to a new level, because for months you’ve essentially been doing base training, so instead, focus on the shorter distances and gradually build speed. Improving your times over 5km or 10km will have a knock-on effect for your marathons and ultras, and put you on the front foot for your goals in 2019 as well.

3 What weaknesses?
There’s a good chance that as your weekly mileage increased in the build up to Comrades, so you started to experience a number of niggles, or even full-blown injuries. Every year, a large number of runners, against better judgement, attempt to complete Comrades while nursing an injury, and often it’s these runners who risk their lives by taking anti-inflammatory drugs or painkillers during the race. If you need a drug in order to finish a race, then you should not be starting! These big races are not going anywhere.

Niggles and injuries are usually a result of muscle imbalances or specific muscle weaknesses, which are exploited through the repetitive motion of LSD, when one cannot focus on endurance, strength and speed training at the same time. Now, with Comrades behind you, the second half of the year is an ideal time to identify your imbalances and weaknesses and to work on improving them.

The bottom line is that there is life after Comrades, and these guidelines will give you some direction.

IMAGE: Fotolia

Race Calendar – July 2018

South African runners are blessed with a jam-packed race calendar every month, from road and trail runs to all the other running-related disciplines. Although July does not usually have the greatest weather to accompany these great events, there should be no excuses as to why you’re not out there racing! – COMPILED BY TOM COTTRELL & SEAN FALCONER

GAUTENG

CENTRAL GAUTENG
Friday 29 June
Rockies Zoo Lake Fun Run 8km & 4km
, Zoo Lake Sports Club, Westwold, Parkwood, 5pm, Saul Levin 083 326 0848
Saturday 30 June
Run with Mapaseka 5km Series
, Nike Stadium, Klipspruit, Soweto, 8am, Race Organiser 078 445 0249
Sunday 1 July
Ubuhle 4-in-1 10km, 5km, Street Mile & Kiddies 420m
, Sam Ntuli Sport Complex, Matsemela Street, Thokoza, Johannesburg South, 8am (10 & 5), 9am (mile) & 9:30 (kids), Race Organiser 072 464 0041 NEW DATE – WAS 29 JULY
Friday 6 July
Serengeti Night Run 15km, 10km & 5km
, Serengeti Golf & Wildlife Estate, Kempton Park, 7pm, Shane Gouldie 082 332 9552
Saturday 7 July
CGA Cross Country #6
, Westonaria Sports Complex, Time TBC, CGA 011 873 2726 (w)
Sunday 8 July
Northgate 10km & 5km
, Northgate Shopping Centre, cnr Olievenhout Avenue & Northumberland Road, North Riding, Randburg, 7:30am, Charlie Herselmann 082 770 1143
Zoo Trot 10km & 5km, Centenary Lawn, Johannesburg Zoo, Upper Park Drive, 7:30am, Lebogang Mathope 011 712 6817 (w)
Sunday 15 July
Rundela 27km, 13.5km & 5km
, WITS Education Campus Cricket Fields, 27 St Andrews Road, Parktown, 6:30am, 7am & 7:30am, info@rundela.co.za
Kings Kloof Paradise Trail Run 25km, 18km, 12km & 6km, Kings Kloof Trail, N14, Oaktree, Muldersdrift, 8am, 8:20am, 8:40am & 9am, Ruan Botes 063 686 7315
Thursday 19 July
Jackal Trail Run 10km & 5km
, Jackal Creek Gym, Boundary Road, Northriding, Roodepoort, 6pm, Corne van Zyl 011 053 9153 (w)
Saturday 21 July
CGA Cross Country #7
, Dorothy Nyembe Park, , Time TBC, CGA 011 873 2726 (w)
Sunday 22 July
MTN Walk the Talk with 702 15km, 8km & 5km
, Marks Park, Judith Road, Emmerentia, 7am, 9am & 11am, Race Organiser 011 017 2700 (w)
Shift Winter Trail Series #3 13km, 8km & 5km, Walter Sisulu Botanical Gardens, Malcolm Road, Poortview, Roodepoort, 8am, Jacqui Purchase 061 907 0063
The Sable Ranch Trail Run 15km, 10km & 5km, Sable Ranch Hiking Trail, off R96, near Hekpoort, Magaliesberg, 8apm, Shane Gouldie 082 332 9552
Tuesday 24 July
Benoni Country Club night 10km & 5km POSTPONED

Wednesday 25 July
Duck Night Run 10km & 5km
, Kyalami Country Club, Maple Road, Kyalami, Midrand, 7pm, Shane Gouldie 082 332 9552
Saturday 28 July
Ice Bear Trail Run 5km
, Sweatzone, Wroxham Road, Paulshof, Johannesburg, 7:30am, Info: www.besnapped.co.za/rof
CGA Cross Country #8, Alberton Dam, Time TBC, CGA 011 873 2726 (w)
Sunday 29 July
Vosloorus 10km & 5km
, Vosloorus Stadium, Moagi Road, Vosloorus, Boksburg, 8am & 8:10am, Siphiwe Nhlapho 083248 8736

GAUTENG NORTH
Saturday 30 June
Glenfair Race for Friendship Half Marathon, 10km & 5km
, Glenfair Boulevard, cnr Lynnwood & Daventry Roads, Lynnwood, 7am, Daan du Toit 082 572 4169 NEW DATE – WAS 23 JUNE
Sunday 1 July
Brewski Trail Series 21km, 15km, 10km & 5km
, Smuts Irene River, 8am, Shane Gouldie 082 332 9552
Gauteng Winter Trail Series #3 12.8km & 7.6km, Segwati Game Ranch, on R400 north of Cradle of Humankind, 9am & 9:21am, Wildrunner 072 438 3242
Jolly July Trail Run 21km, 13km & 8km, Casa-Lee Country Lodge, Pretoria East, 9am, 9:15am & 9:30am, Debbie Agenbag 083 294 5260
Wednesday 4 July
Zoo Trot 10km & 5km
, Pretoria Zoo, Boom Street, Daspoort, Pretoria, 7pm, Shane Gouldie 082 332 9552
Saturday 7 July
Garsfontein Ice Breaker Half Marathon, 10km & 5km
, Garsfontein Primary School, Zita Street, Garsfontein, 6:30am (21 & 10 walk), 7am (21 & 10 run) & 7:15am (5), Mike 083 414 5938
Sunday 8 July
Rietvlei Trail Series 10km, 5km & 3km
, Rietvlei Dam, Irene, Pretoria, 8am, Shane Gouldie 082 332 9552
Prestige Trail Run Series #2 21km, 15km, 10km & 5km, Tierpoort Adventure Farm, Rooikat Street, Bronkhorstspruit, 9am, Bout Time 082 562 9841
Wednesday 11 July
Tortoise & Hare 8km & 5km Night Run/Walk
, Clay Café, The Big Red Barn, Nelson Road, Olifantsfontein, Pretoria North, 7pm, Shane Gouldie, 082 332 9552
Saturday 14 July
AfriForum Springbok Vasbyt 25km, 10km & 5km
, Voortrekker Monument, Eeufees Road, Pretoria, 7:30am (25 & 10) & 7:40am (5), Leon 071 405 5588
Adventure Tails Bark Run 10km, 5km & 2km (with dogs), Rock Falls Ranch, on M26, Hoekplaats, near Centurion, 8am, Glizelle 083 264 9331
Sunday 15 July
The Cyclone Trail Run 21km, 15km, 10km & 5km
, Rock Falls Ranch, on M26, Hoekplaats, near Centurion, 8am, Shane Gouldie 082 332 9552
Wednesday 18 July
Run with the Lions Night 10km & 5km
, The Farm Inn, Silver Lakes Road, Pretoria, 7pm, Shane Gouldie 082 332 9552
Saturday 21 July
A4A Long Walk/Run to Freedom Half Marathon, 10km & 5km
, Eco Boulevard Shopping Centre, Witch-Hazel Avenue, Ecopark, Centurion, 6:30am (21 & 10) & 6:45am (5), Matome Lehomo 083 627 5326
Addicted to Life Freedom Half Marathon, 12km & 5km, Temba Stadium, Unit D, Temba, Pretoria, 7am, Karabo Molokoae 082 052 8634
Saturday 28 July
Gereformeerde Kerk Wierdapark Zwartkop Half Marathon, 10km & 5km
, Zwartkop Lapa, Wierda Road, Centurion, 7am (21 & 10) & 7:10am (5), Kierie van der Schyff 082 804 4803
Cowhouse Trail Run Series 15km, 10km & 5km, Cowhouse Market, Ridge Road, Pretoria East, 4pm, Evelyn Botha 083 669 8588
AGN Cross Country Seniors & Masters League #1, Zwartkop Lapa, Wierda Road, Centurion, Time TBC, Alpha Centurion AC 012 327 4932 (w)
Sunday 29 July
Arnold Chatz Nogwaja 20km, 12km & 6km Trail Run
, Rustig Hiking Trails, off R401, near Hekpoort, Magaliesberg, 7am, 7:30am & 8am, Nina Durieux 083 275 2362
The Barn Family Day 21km, 15km, 8km & 5km, Big Red Barn, Nelson Road, Olifantsfontein, Pretoria North, 8am, Shane Gouldie, 082 332 9552

VAAL TRIANGLE
Saturday 28 July
Hi-Performance Midas Road Runners 10km & 5km
, Old Vaaltonians Sports Ground, Abraham Kriel Street, Vanderbijlpark, 8am, Allen Herweg 082 800 3178

WESTERN CAPE

BOLAND
Wednesday 4 July
Wagon Trail Breweries Night Run #7 10km & 5km
, Anura Wine Estate, Klapmuts-Simondium Road, near Klapmuts, 6:30pm, Lans Pepler 082 787 2472
Friday 6 July
Devonvale Night Run 10km & 5km
, Devonvale Golf & Wine Estate, Blumberg Drive, off M23 Bottelary Road, near Koelenhof, 6:30pm, Dominique Provoyeur 084 363 4104
Saturday 7 – Sunday 8 July
Grootvadersbosch Trail Run
, (33km & 14km), Honeywood Farm, Grootvadersbosch, near Swellendam/Heidelberg, 8:30am, Ugene Nel 082 658 3078
Sunday 8 July
Falke Wine Adventure Trail Run 15km, 10km & 5km
, Warwick Wine Estate, on R44 between Stellenbosch & Klapmuts, 9am, 9:15am & 9:30am, Dirtopia 021 884 4752 (w)
Saturday 14 July
Salomon Bastille Day Trail Run 50km, 35km, 25km & 15km
, Bells Lodge, Robertsvlei Road, Berg River Dam, Franschhoek, 6:30am, 7am, 8am & 9am, Caeli Manuel 072 924 2371
Auric Auto BMW Run the Vines #5 17km, 10km & 5km PLUS Kids 3km, Vrede en Lust Wine Estate, cnr R45 & Klapmuts Road, 7:45am, 8am & 8:15am PLUS 8:30am, Lans Pepler 082 787 2472
Saturday 14 – Sunday 15 July
Cederberg Traverse 100km Trail Run
, Sanddrif Campsite, Cederberg, 5am, Caeli Manuel 072 924 2371
Sunday 15 July
Spier Trail Run #4 10km, 5km & 3km
, Spier Wine Estate, on R310 Baden Powell Drive, near Stellenbosch, 9am, 9:10am & 9:12am, Ugene Nel 082 658 3078
Nissan Trailseeker Trail Run Series #3 Grabouw 21km, 10km & 5km, Oak Valley Wine Estate, Oak Avenue, Grabouw, Time TBC, Race Organiser 086 199 0001
Saturday 21 July
Mountain Ridge Trail Run 17km, 10km & 5km
, Mountain Ridge Wine Farm, De Liefde Road, off R43 Michell’s Pass Road, near Wolseley, 8:30am, 8:45am & 9am, Lans Pepler 082 787 2472
Sunday 22 July
Cape Winter Trail Series #1 15.6km & 8.8km
, Paul Cluver Estate, off N2 near Grabouw, 9am & 9:21am, Wildrunner 072 438 3242
Saturday 28 July
Stellenbosch Farm Run 20km, 11.5km & 7km
, Spier Wine Estate, on R310 Baden Powell Drive, near Stellenbosch, 9am, 9:15am & 9:30am. Dirtopia 021 884 4752 (w)

SOUTH WESTERN DISTRICTS
Saturday 30 June
Palm Tyres 10km & 5km
, Palm Tyre Garage, Courtenay Street, George, 7am, Sidwell Oktober 078 395 8489
Saturday 30 June – Sunday 1 July
Trail Girl 2-day Run
, (18km & 16km or 8km & 7km), Far Hills Country Hotel, Wilderness, Sat: 7:30am & Sun: 8am, Janine Swart 083 662 2022
Monday 2 July
Athletics SWD & Knysna Marathon Club Business Relay 4x4km
, Knysna Marathon Club, Loerie Park, George Rex Drive, Knysna, 3pm, Soraya de Reuck 044 873 0023 (w)
Tuesday 3 July
Momentum Featherbed Trail Run Coelacanth 15km & Seahorse 11km
, Buffalo Bay Main Beach to Cruise Cafe Restaurant, Remembrance Drive, Knysna Waterfront, 9:30am (15) & 11am (11), Magnetic South 044 382 2932 (w)
Athletics SWD & Knysna Marathon Club Street Mile, Knysna Marathon Club, Loerie Park, George Rex Drive, Knysna, 10am, Soraya de Reuck 044 873 0023 (w)
Saturday 7 July
Momentum Knysna Forest Marathon & Half Marathon
, The Glebe, Knysna Forest, to Festival Grounds, Waterfront Drive, 7am & 8am, Marianne Brown 076 195 4832
Sunday 8 July
Houtkapper Trail Run 27km, 15km & 9km
, Ouinta Da Montanha, Bibbys Hoek Road, Rheenendal, 8:30am, Mihan Roos 082 537 6167
Saturday 21 July
Madiba Half Marathon & 10km
, Unity Park, York Street, George, 8am, Soraya de Reuck 044 873 0023 (w)

WESTERN PROVINCE
Saturday 30 June
Timbercity Spookhill Challenge 15km & 5km
, Beaumont Primary School, Van der Merwe Street, Somerset West, 8am & 8:15am, Schalk Hoon 082 828 9120
ORAK 12-hour Track Race, Vredendal Sports Grounds, Dam Street, 6am, Gerrie Cilliers 083 650 0642
Sunday 1 July
WPA Cross Country League #3
, Youngsfield Military Base, Wetton Road, Wetton, 11am, Candyce Hall 082 821 0841
Saturday 7 July
Eersterivier 15km & 5km PLUS 10km Walk
, Stratford Primary School, Wuppertal Street, Clairwood, Eersterivier, 7:15am & 8am PLUS 7:30am, Gert Pekeur 074 343 2332
Saturday 14 July
Fairbridge Mall Easterns 15km & 6km
, Fairbridge Mall, Old Paarl Road, Brackenfell, 7:15am & 7:25am, William Swartbooi 084 247 7170 NEW DATE – WAS 14 JANUARY
Sunday 15 July
TrailFun Winter Series – V&A Waterfront 5km #1
, V&A Waterfront, Cape Town, 8:30am, Japie Swanepoel 082 443 3033
WPA Cross Country League #4, CPUT Campus, Symphony Way, Bellville, 11am, Candyce Hall 082 821 0841
Saturday 21 July
Cape Town Festival of Running 100km, 50km & 5x5km Relay
, Sea Point Pavilion, opposite SABC building, 7am (100 & 50) & 12pm (Relay), Kanu Sukha 072 210 1127
De Grendel TrailFun 10km & 5km, De Grendel Wine Estate, Plattekloof Road, Panorama, 8am, Japie Swanepoel 082 443 3033
Sunday 22 July
Cape Town Festival of Running Half Marathon PLUS 10km Walk
, Sea Point Pavilion, opposite SABC building, 7am, Kanu Sukha 072 210 1127
Saturday 28 July
Oakland Half Marathon & 5km
, Paarl School, Rogland Street, Brackenfell, 7:15am & 7:30am, Leon Visser 072 222 6843 NEW DATE – WAS 22 JULY
Hout Bay Trail Challenge 40km, Hout Bay Harbour, 7am, Richard Sutton 082 643 6186
Lifestyle Challenge Trail Run 10km & 5km, D’Aria Wines, Durbanville, 8:30am & 8:45am, Info: www.entryninja.com
Sunday 29 July
TrailFun Winter Series – V&A Waterfront 5km #2
, V&A Waterfront, Cape Town, 8:30am, Japie Swanepoel 082 443 3033
Cape Winter Trail Series #2 12.1km & 8.1km, Tygerberg Nature Reserve, Parow, 9am & 9:21am, Wildrunner 072 438 3242
WPA Cross Country League #5, Venue TBC, Elfindale, Cape Town, 11am, Candyce Hall 082 821 0841

KWAZULU-NATAL
Friday 29 June – Sunday 1 July
iSimangaliso 3-day Trail Challenge
, (Fri: Nite 6km, Sat: 37km or 20km, Sun: 39km or 16km), Sugarloaf Campsite, iSimangaliso Wetland Park, Lake St Lucia Estuary, 3pm, Lauren Booth 082 791 7069
Saturday 30 June
Cathedral Peak Challenge #2 21km
, Cathedral Peak Hotel, Ukhahlamba Drakensberg Park, 8am, Info: www.cathedralpeak.co.za/challenge
Gooderson Drakensberg Gardens Trail Run Challenge 20km, 10km & 7.5km, Drakensberg Gardens Golf & Spa Resort, Underberg, 9am, Dave Ward 082 492 1995
The Midlands 2-day Trail Run, (21km & 12km), Howick High School, Amber Avenue, Howick, 8:30am, Johnny Gibson 071 545 6880
Friday 6 July
Creighton Aloe Festival 7km Night Trail Run
, Myddelton Farm, near Creighton, 5:30pm, Lauren 082 326 4804
Saturday 7 July
Creighton Aloe Festival 21km, 10km & 5km Trail Run
, Avebury Farm, near Creighton, 9am, Lauren 082 326 4804
Sunday 8 July
Khayelihle C2C 12km Challenge
, Ethembeni Memorial Gardens, Rodgers Road, Lincoln Meade, to Mountain Rise Cemetery, Pietermaritzburg, 7am, John Hall 082 491 7679
South Coast Fever Series #1 – Sardine Trail Run 10km & 5km, Port Edward Holiday Resort, Owen Ellis Drive, Port Edward, 7am & 7:15am, Barbara van der Walt 079 403 7014
Ability Charity Run 10km, 5km & 2km, Moses Mabidha Stadium, Isaiah Ntshangase Road, Durban, 8:30am, Info: www.ability10km.com
Creighton Aloe Festival 18km Train & Trail Run, Umzimkulu River to Creighton Sports Club, 8:30am, Lauren 082 326 4804
Sunday 15 July
Waterfall Superspar Forest 10km
, Forest Hills Sports Club, Forest Drive, Kloof, 7am, Dirk Coetzee 071 610 3860
Saturday 21 July
South Coast Fever Series #2 – Funky Pants Scottburgh Trail Run 18km, 10km & 5km
, Scottburgh Main Beach, Marine Terrace, Scottburgh, 8am, 8:15am & 8:30am, Flavio Scarpa 084 330 6029
Sunday 22 July
Totalsports 10km & 5km Women’s Race – Durban
, Kings Park Athletics Track, Jacko Jackson Drive, Durban, 8am, Stillwater Sports 082 991 0445
Boughton Forest 15km & 5km Trail Run, Linpark High School, Claude Forsyth Road, Boughton, Pietermaritzburg, 8am, Werner Du Preez 082 256 6500
Saturday 28 July
Cathedral Peak Challenge #2 21km
, Cathedral Peak Hotel, Ukhahlamba Drakensberg Park, 8am, Info: www.cathedralpeak.co.za/challenge
Sunday 29 July
1000 Hills Trail Challenge 38km, 20km, 10km & 5km
, Nagle Dam Picnic Site, near Maqongqo, east of Pietermartizburg, 7:30am (38), 8am (20) & 8:30am (10 & 5), Lauren Booth 082 791 7069
Howick Highlander Trail Run 20km, 10km & 5km, WESSA – Umgeni Valley Nature Reserve, Karkloof Road, Howick, 7:30am, Kim Burnie 082 572 5050
South Coast Fever Trail Series #3 – Ingeli Forest 10km, Ingeli Forest Lodge, between Harding & Kokstad, 8:30am, Mandie Matthysen 079 493 7499

FREE STATE
Sunday 29 July
Platberg Classic Trail Run 22km & 12km
, Platberg Botanical Gardens, Berg Street, Bergsig, Harrismith, 9am, Morne Cotton 076 358 7804

EASTERN CAPE

BORDER
Saturday 7 July
Rhodes Trail Run 52km
, Rhodes Farmers Hall, 7am, Evie Raubenheimer 041 581 6307 (h)
Sunday 8 July
Trevor Klose 10km & 5km
, East London Athletic Club, French Street, Cambridge, East London, 7am, Graham Reynolds 082 448 0727
Friday 27 July
Washie 100 Miler
, Cathcart Country Club, Cathcart to Buffs Club, Buffalo Park Drive, East London, 5pm, Meta Scott 081 487 4984
Sunday 29 July
Gulu Trail Challenge 10km & 4km
, Farm 19, Gulu, on Fort Pato Road, near East London, 9am, Nadia Lucouw 078 091 7200
Tsomo Half Marathon, 10km & 5km, Mtsheko Bridge, Cofimvaba, 8am, Nomakwezi Manqaba 083 602 2801

EASTERN PROVINCE
Saturday 14 – Sunday 15 July
JBayX Trail Run 2-day 60km
, Saturday: 20km (7am) & 20km (7pm), Sunday: 20km (7am), SuperTubes Park, Da Gama Road, Jeffreys Bay, 7am, Rieghard Janse van Rensburg 071 896 6831
Sunday 15 July
JBayX Trail Run 10km & 5km, SuperTubes Park, Da Gama Road, Jeffreys Bay, 7am, Rieghard Janse van Rensburg 071 896 6831
Saturday 28 July
Nelson Mandel Bay SA Half Marathon Champs & 5km, Pollock Beach, Summerstrand, Port Elizabeth, 7am (21) & 9am (5), Alan Taylor 083 658 0050

FAR NORTH

LIMPOPO
Saturday 14 July
Haenertsburg Iron Crown Trail Run Half Marathon, 10km & 5km
, Haenertsburg Village Market Square, 7:30am, Rod Harman 071 889 0425
Saturday 14 – Sunday 15 July
Kruger2Canyon Challenge 2-day Trail Run sponsored by Old Mutual, (42km or 25km & 28km or 17km), Franklyn Park, Moditlo Game Reserve, on R531, Kampersrus, south of Hoedspruit, 6:30am, Andrew Booth 082 603 4098
Sunday 15 July
Marepe Trail Run 18km, 10km & 5km, Franklyn Park, Moditlo Game Reserve, on R531, Kampersrus, south of Hoedspruit, 6:30am, 7:30am & 7:45am, Andrew Booth 082 603 4098
Saturday 21 July
Savannah Mall & Rhino Run 3-in-1 Half Marathon, 10km & 5km, Savannah Mall, Polokwane, 7:30am, Corrie Calitz 072 149 2674 NEW DATE – WAS 14 JULY
Saturday 28 July
Foskor Half Marathon, Foskor Community Centre, Calvin Ngobeni Street, Namakgale, Phalaborwa, 1:30pm, Molatelo Rankweteke 015 789 2040 (w)

MPUMALANGA
Saturday 30 June
Buffalo Run Half Marathon, 10km & 5km
, Round Table Community Centre, cnr OR Tambo & Voortrekker Streets, Witbank, 8am, Charl Venter 071 519 8742
Saturday 7 July
Hall's Half Marathon, 10km & 3km, Hall's Gateway to the Lowveld, on the N4, 4km from Nelspruit/Mbombela, 7am (21 & 10) & 7:10am (3), Karlien Trumpelmann 083 335 3846
Buffalo Gorge Trail Series 18km, 10km, 6.5km & 2.5km, Buffalo Gorge Eco Adventure Centre, Buffelskloof Farm, Middelburg, 8:30am, Ryk Diepraam 083 528 9586
Saturday 14 July
Mozma's Trading Legogote Villagers Half Marathon, 10km & 5km, White River Rugby Club, 7am, Ashley Betteridge 081 305 3575
Saturday 21 July
Dullies Altitude Charity Challenge 21km, 10km & 5km, Dullstroom Nature Reserve, Naledi Drive, 7:30am, 8am & 8:15am, Charmane Horn 082 654 6645
Saturday 28 July
Num-Num Trail Challenge 32km & 15km, Pongola Express Camp, near Waterval Boven, 7am & 7:30am, Debbie Agenbag 083 294 5260

NORTH WEST

CENTRAL NORTH WEST
Saturday 14 July
Rassie Smith Memorial 10km & 5km CANCELLED
Saturday 28 July
Salga North West Nelson Mandela 10km, 5km & 2.5km
, Macrovest Centre, 79 William Street, Klerksdorp, 8am, Marius van Heerden 082 487 7290

NORTH WEST NORTH
Sunday 8 July
Gauteng Winter Trail Series #4 13.8km & 8.7km
, Leeuwenkloof, on R3 south-west of Broederstroom, 9:15am & 9:36am, Wildrunner 072 438 3242
Saturday 28 July
Wild Africa’s Women Running Wild 15km, 12km, 8km & 5km, Glen Afric Country Lodge, off R512, near Broederstroom, 8am, Paul 083 642 6698

NORTHERN CAPE

GRIQUALAND WEST
Saturday 28 July
Run/Walk for Life 777 Half Marathon, 14km & 7km
, Flamingo Casino, Transvaal Road, Kimberley, 7:14am, Jenny Uys 082 834 8499

NORTH WEST CAPE
No races scheduled for this period

NEIGHBOURING COUNTRIES

NAMIBIA
Saturday 30 June
Rubbish Run Half Marathon, 10km & 5km
, Windhoek, 6:30am, 7am & 7:15am, Charles +264 (0)81 124 9471
Charity Run Half Marathon & 5km, Okahandja, Time and contact TBC
Fish River Challenge 100km Ultra & 65km Lite, Ai-Ais, Fish River Canyon, More info: http://africanextremepromotions.com
Saturday 7 July
Victory Series Half Marathon & 5km, Keetmanshoop, 7am, Old Mutual +264 (0)61 299 3249
Sunday 8 July
XTrail 16km & 7km, Eagle’s Nest, Avis Dam, Windhoek, Time TBC, Yvonne +264 (0)81 142 9966
Saturday 14 July
Two Dams Country Run 11km, Elisenheim Picnic Spot, Windhoek, 7am, Joel Talbot +264 (0)61 433 6000
Saturday 21 July
Oshana Region 10km, Oshakati, Time and contact TBC
Sunday 22 July
Windhoek City Run Marathon, Half Marathon, 10km & 5km PLUS 21km & 10km Walk, Ausspannplatz, Independence Avenue, Windhoek, 6am (42), 7am (21W), 7:30am (21), 7:45am (10), 8am (5), Charles +264 (0)81 124 9471
Friday 27 July
Moonlight Trail Run 12km & 8km, Farm Windhoek Trais, Otjivero Street, Kleine Kuppe, 6pm, Info: farmwhkfitness@gamil.com
Saturday 28 July
Victory Series Half Marathon & 5km, Oshakati, Time TBC, Old Mutual +264 (0)81 124 9471
Dirt Attack 21km & 10km, Farm Ongeama, Gross Barmen Road, 10km from Okahandja, Time & contact TBC

ZIMBABWE
Sunday 1 July
Victoria Falls Marathon, Half Marathon & 5km
, Victoria Falls, Time TBC, Info: www.vicfallsmarathon.com

ORIENTEERING
Sunday 1 July
Gauteng Bush Event #4
, (Long distance), Rock Valley, Krugersdorp, Time TBC, RACO: Roger Blane 083 306 9161
Sunday 22 July
Gauteng Bush Event #5, (Long distance), Mohales Gate, Magaliesberg, Time TBC, RACO: Roger Blane 083 306 9161
Saturday 28 July
Polokwane Sprint Event, Venue TBC, Polokwane, Time TBC, POC: 073 462 6114

OBSTACLE RACING
Saturday 30 June
Runstacles 4km
, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 7 July
Runstacles 4km, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 14 July
Runstacles 4km, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 14 – Sunday 15 July
Toyota Warrior #5 Powered by Reebok inc SA OCR Sprint Champs, Black Ops 15km (35 obstacles), Commando 10km (22) & Rookie 5km (15), Blythedale Coastal Estate, off N2 near Blythedale (north of Ballito), KwaZulu-Natal, 6:30am, Contact TBC
Sunday 15 July
Gajiga Run #11, 5km with inflatable obstacles, Big Red Barn, Nelson Road, Olifantsfontein, Pretoria North, Gauteng North, 9am, www.gajiga.co.za
Saturday 21 July
Runstacles 4km, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 28 July
Lifestyle Challenge 10km & 5km Trail Run with Obstacles, D’Aria Wines, Durbanville, 8:30am & 8:45am, Info: www.entryninja.com
Runstacles 4km, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Gorilla Obstacle Enduro 4km, Winston Park, Vian Road, 8am, Info: www.entryninja.com

MULTISPORT
Sunday 1 July

SA Duathlon & Long Distance Duathlon Champs
, Super Sprint (12-15 years): 2.5km/10km/1.25km (6:50am), Sprint (16-19): 5km/20km/2.5km (7:50am), Para: 5km/20km/2.5km (8:10am), Standard: 10km/40km/5km (9:30am) & Long Distance: 10km/60km/5km (9:30am), Midmar Dam, Howick, KwaZulu-Natal, Glen Gore 074 187 7140
Sunday 22 July
Centrum Like2Bike #4 Kids Duathlon
, 2km run/10km ride or 1km run/5km ride, Cradlemoon Conservancy, Muldersdrift, Gauteng, 9am & 9:05am, Contact TBC

ADVENTURE RACING
Saturday 7 – Sunday 8 July
A1 Adventure Racing Series #2 – Nevarest 24
, Pilgrim’s Rest, Mpumalanga, Time TBC, info: www.adventure1series.com

IMAGE: Courtesy World Sport

Race Calendar May 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 & SEAN FALCONER

GAUTENG

CENTRAL GAUTENG
Tuesday 1 May
JM Busha Peace Pledge Marathon, 10km & 5.4km
, Greenhills Stadium, Randfontein, 6:30am, 7am & 7:30am, More info: www.jmbusha54.co.za
Wednesday 2 May
Duck Night Trail Run 10km & 5km
, Kyalami Golf Club, 433 Maple Road, Kyalami AH, Midrand, 7pm, Shane Gouldie 082 332 9552
Friday 4 May
K-Way Serengeti Night Run 15km, 10km & 5km
, Serengeti Golf and Wildlife Estate, Kempton Park, 7pm, Shane Gouldie 082 332 9552
Sunday 6 May
Colgate 32km, 15km & 6km
, Boksburg City Stadium, Jubilee Road, Boksburg South, 6:30am, Race Organiser 011 917 3721 (w)
Saturday 12 May
Shift Winter Wellness Trail Run 13km, 8km & 5km
, Walter Sisulu Botanical Gardens, Malcolm Road, Roodepoort, 8am, Contact TBC
Sunday 13 May
Soweto Walk 4 Life 8km & 5km Run/Walk
, Nike Stadium, Klipspruit, Soweto, 8am (10R), 8:10am (10W) & 8:20am (5R), Race Organiser 081 386 8050
Monday 14 May
Jackal Trail Run 10km & 5km
, Jackal Creek Golf Estate, Boundary Road, Northriding, Johannesburg, 6pm, Corne van Zyl 011 053 9153 (w)
Saturday 19 May
EntryRUSH Night One 10km & 6km Trail Run
, Northern Farm MTB Park, R114 & Falkirk Road, Diepsloot, Johannesburg, 6pm, Shift Concepts 011 022 0426 (w)
Sunday 20 May
RAC The Sweat Shop/Asics 10km
, Old Parktonian Sports Club, Jan Smuts Avenue, Bordeaux, Johannesburg, 8am, Race Organiser 011 442 8256 (w)

GAUTENG NORTH
Tuesday 1 May
MiWay Wally Hayward Marathon, Half Marathon, 10km & 5km
, Centurion Rugby Club, West Avenue, Die Hoewes, Centurion, 6:30am, Bert van der Raad 082 922 6817
Saturday 5 May
McCarthy VW/Audi Love Run Half Marathon, 10km & 5km
, Hatfield Christian Church, Waterkloof Glen, 6:45am (21 & 10 walk) & 7am (21 & 10), Phillip Sergeant 082 825 0725
Sunday 6 May
Wings for Life World Run
, Supersport Park, West Street, Centurion, 1pm, Race Organiser 011 017 2700 (w)
Arnold Chatz Rabbit Series Captain Carrot 20km, 12km & 6km, Ingwe Bush Camp, off R99 near Hekpoort, 7am, 7:30am & 8am, More info: www.mrltevents.com
Cosave 5km Fun Run, Venue TBC, Pretoria, 8am
Saturday 12 May
Jackie Meckler 25km, 10km & 5km
, Pretoria Military Sports Club, DSC Thaba Tshwane, 6:30am (25 & 10) & 6:45am (5), Richard Hammill 083 986 3821
Saturday 19 May
Race of Hope Pick ‘n Pay Grove Mall Half Marathon, 10km & 5km
, Grove Shopping Centre, Cnr Lynnwood Road & Simon Vermooten Road, Equestria, Pretoria, 7am, Daan du Toit 082 572 4169
Sunday 20 May
Rosemary Hill Trail Run 21km, 10km & 5km
, Rosemary Hill Farm, Pretoria East, 8am, 8:15am & 8:30am, Debbie Aggenbag 083 294 5260
Saturday 26 May
Cosmo 10km & 5km
, Pretoria National Botanical Gardens, Cussonia Avenue, Pretoria, 8am, Petra Kruger 012 846 3300 (W)
Superspar Hercules Skosana Legend 10km & 5km, Superspar Hercules, Moot Street, Pretoria, 7am, Daan du Toit 082 572 4169
The Barn Doggy Day Trail Run 5km & 2km, The Big Red Barn, 7 Nelson Road, Olifantsfontein, Pretoria, 7:30am, Shane Gouldie 082 332 9552
Sunday 27 May
Prestige Trail Run Series #1 21km, 10km & 5km
, Kaia Manzi, Pretoria, 8am, More info: www.entryninja.com

VAAL TRIANGLE
No races scheduled for this period


WESTERN CAPE

BOLAND
Tuesday 1 May
Safari Wellington Half Marathon & 5km PLUS 10km Walk
, Huguenot High School, Blouvlei Road, Wellington, 7:10am (21), 9am (5) & 9:30 (10), Top Events 021 511 7130 (W)
Saturday 5 May
8 Hour Trail Challenge
, (Solo, relay, MTB or duathlon options), Welbedacht Wine Estate, Oakdene Road, Wellington, 7am, More info: www.8hourchallenge.co.za
TruCape Applewood Harvest Festival Trail Run 11km & 5km, Applewood Preparatory School, Appletizer Road, Elgin, 9am & 9:30am, Paula Fitzhenry 083 391 1144
Sunday 6 May
Run for a Cause Ninja Run 10km & 5km
, Middelvlei Wine Estate, Galmingo Street, Stellenbosch, 7:45am, Race Organiser 082 334 3771
Spier Winter Trail Series #2 10km, 5km & 3km, Spier Wine Estate, R310 Baden Powell Drive, 9am, 9:05am & 9:10am, Ugene Nel 082 658 3078
Wednesday 9 May
Wagon Trail Breweries Night Run #5 10km & 5km
, Anura Wine Estate, Kalpmuts-Simondium Road, near Klapmuts, 6:30pm, Lans Pepler 082 787 2472
Friday 11 May
Devonvale Night Run 10km & 5km
, Devonvale Golf & Wine Estate, Blumberg Drive, off Bottelary Road, near Stellenbosch, 6:30pm, More info: www.devonvale.co.za
Saturday 12 May
STF Bartinney2Bartinney Trail Run 20km & 12km
, Bartinney Wine Bar, Bird Street, Stellenbosch, to Bartinney Wine Estate, Helshoogte Road, 7:30am & 7:45am, Amoija Events: info@amoija.com
Powertrade Herfsprag Half Marathon, 10km & 5km, Hex Valley High School, Voortrekker Road, De Doorns, 8am, Bennie du Plessis 083 324 1675
Xhilirun 16km, 10km, 5.5km & 2.5km, Oak Valley Wine Estate, Elgin, 8am, Annake Bester 083 453 2679
Gravel Travel Trail Run 10km, Linton Park Wines, off Slangrivier Road, near Wellington, 8:15am, Contact TBC
Saturday 19 May
Jonkershoek Mountain Challenge 38km, 24km & 11km
, Jonkershoek Nature Reserve, Jonkershoek Road, Stellenbosch, 7am, Wildrunner Events 021 821 9898 (w)
Saturday 26 May
APL Cartons 12km Trail Run
, Arbeit Adelt Guesthouse, Voortrekker Street, De Doorns, 9am, Ryno Palm 083 632 5004
Sunday 27 May
Change of Season Trail Run 11km & 6km
, L’Avenir Farm, Off R44 between Stellenbosch & Klapmuts, 9am & 9:15am, Dirtopia 021 884 4752 (W)

SOUTH WESTERN DISTRICTS
Tuesday 1 May
Avis Van Rental Run2Raise 10km & 3km
, Farm & Fellow Restaurant & Guesthouse, Groot-Brakrivier Road, Tramonto, George, 8am, Race Organiser 083 326 1699
Saturday 19 May
Hoekwil Half Marathon, 10km & 3km
, NG Church Die Vleie, Cnr Duiwerivier Avenue & Kerk Street, Hoekwil, 8am, Gerrit du Toit 072 282 7995
Saturday 26 May
Meiringspoort Trail Run Challenge 19.5km & 9.5km
, NG Church Hall, De Rust, 7:30am, Pieter Schoeman 082 377 0547

WESTERN PROVINCE
Sunday 6 May
SISSA/UCT Memorial 10km
, UCT Middle Campus, in front of Wilfred & Jules Kramer law School Building, 7am, Kerr Rogers 021 650 3558 (W)
Saturday 12 May
Edunova Trail Relay
, Somerbosch Wine Estate, on R44 between Stellenbosch & Somerset West, Time TBC, John Thole 082 080 1470
WPA Race Walking Grand Prix #2 20km, 10km, 5km, 3km & 1km, Youngsfield Military Base, Wetton , Cape Town, 7am onwards, Stefano Kruger 076 948 8483
Sunday 13 May
Metropolitan Slave Route Challenge Half Marathon, 10km & 5km PLUS 10km Walk
, Grand Parade, Darling Street, Cape Town, 7am, 7:15am & 7:30am PLUS 7:45am, Race Organiser 021 633 0507 (w)
Saturday 19 May
The Fair Cape Cares Foundation Trail Run 18km, 10km & 5km
, Fair Cape Farm, Malanhoogte Road, north of Durbanville, 7:30am, 8am & 8:15am, Lans Pepler 082 787 2472
Sunday 20 May
FNB Cape Town 12 ONERUN
, Woodbridge Island, Milnerton, to FNB Portside Building, Bree Street, Cape Town, 9am, Race Organiser 074 911 4574
Saturday 26 May
WPA Cross Country #1
, Silverstroom (Velocity), Cape Town, 11am onwards, Candyce Hall 082 821 0841


KWAZULU-NATAL
Tuesday 1 May
Hibiscus Coast Ultra Marathon 50km, Half Marathon & 10km
, Ugu Sports and Leisure Centre, Cnr Knox Gore Road, Gamalakhe, 6am, Kim Jones 084 511 7651
Gaterite Challenge Marathon, Half Marathon, 10km & 5km, Verulam Recreation Grounds, 5am, Anand Naicker 083 783 6363
Saturday 5 May
Mnweni Marathon 38km
, Mnweni Cultural Centre, Northern Drakensberg, 6am, Bruce Arnett 083 564 3750
Sunday 6 May
Checkout Half Marathon & 10km
, Kings Park Athletic Stadium, Isaiah Ntshangashe Road, Durban, 6am, Amres Moodley 083 243 5467
KZNTR Winter Series Aloe Wildlife 20km, 13km & 6km, Aloe Wildlife Estate, Camperdown, 7am, 7:30am & 7:45am, Lauren Booth 082 791 7069
Friday 11 May
Durban North/Umhlanga Rocks CPF Nite Run 10km & 5km
, Northwood Crusaders Sports Club, Ranleigh Crescent, Durban North, 6pm, Dave Ward 082 492 1995
Saturday 12 May
Sportsmans Trail Series #2 12km & 5km
, Groundcover Leather Company, Howick, 7:30am, more info: www.roag.co.za
Sunday 13 May
Starling Plumbers Half Marathon & 10km
, Mount Edgecombe Recreational Grounds, Cornubia Drive, Mount Edgecombe, 6am, Pregasen Naidu 071 917 8313
Friday 18 – Saturday 19 May
Giant’s Cup 2-day Trail Run
, (33km & 32km), Sani Pass Hotel, Himeville to Bushman’s Nek Resort, Underberg, 7:30am, Matt Goode 072 907 3818
Saturday 19 – Sunday 20 May
ITEC Oxpecker Yellow-Billed 2-day Trail Run
, (21km & 15km), Emseni Camp, R600, Winterton, 8am, Spoen Green 079 043 7678
Sunday 20 May
eMadadei Half Marthon & 10km
, Phelandaba Sports Complex, 7am, Phumlani Sangweni 082 531 1113
KZNTR Winter Series Hilton College 22km, 12km & 7km, Hilton College, Pietermaritzburg, 7am, 7:30am & 7:45am, Lauren Booth 082 791 7069
Saturday 26 May
Sappi Karkloof Trail Run Classic 18km & 9km
, Karkloof Country Club, 7am & 7:30am, Andrew van Rensburg 082 925 2014
Saturday 26 – Sunday 27 May
ITEC Oxpecker Red-Billed 2-day Trail Run
, (21km & 15km), Emseni Camp, R600, Winterton, 8am, Spoen Green 079 043 7678
Sunday 27 May
Sappi Karkloof Trail Run 9km
, Karkloof Country Club, 9:20am, Andrew van Rensburg 082 925 2014


FREE STATE
Saturday 5 May
Interstate Buslines Glen Half Marathon
, Tielman Roos Street, near Raymond Mahlaba Circle, to Glen Agricultural College, Bloemfontein, 7am, Beverley Olivier 071 895 3183
Saturday 12 May
Zio Cash & Carry Half Marathon, 10km & 5km
, Flavius Mareka College Sport Stadium, Sasolburg, 7am, Dolf Binneman 073 339 6809
Saturday 26 May
Town to Town Cross Trail Run 25km & 5km
, Kaizer Sebatelo Stadium, Botshabelo, to Mmabana Stadium, Milner Street, Thaba Nchu, 8am, Pretty Booysen 083 204 2973


EASTERN CAPE

BORDER
Saturday 5 May
Mazars Diesel Depot Challenge 15km
, Pearce & Chamberlain Road, Selbourne, East London, 6am, Bronek Urban 082 577 0932
Saturday 12 May
Blanco Trail Half Marathon & 10km
, Blanco Guest Farm, Adelaide/Bedford Road, Tarkastad, 8am, Peter Bursey 083 627 1713
Saturday 12 May
United Pentecost 10km & 5km
, Buffalo Flats Cricket Grounds, Buffalo Flats, East ondon, 7am, Greg Minnie 072 431 7814 NEW DATE – WAS 2 JUNE

EASTERN PROVINCE
Saturday 5 May
SPAR Women’s 10km & 5km
, Pollock Beach (Grass Area), Summerstrand, Port Elizabeth, 7am, Loynes Jenkerson 082 644 6422
Saturday 12 May
Sunridge Village Family Run 10km & 5km
, Sunridge Village Car Park, Sunridge Park, Port Elizabeth, 7am, Kevin Benade 079 490 0427
Saturday 26 May
Aspen Pharmacare Panamor Gel Half Marathon, 10km & 5km
, Maranatha Street Children’s Home, 1 Main Road, Southdene, Port Elizabeth, 7am, Wendy Denston 076 834 8124
Tuesday 29 May
Town Lodge Business Night Relay 5×3.5km PLUS 3×3.5km Walk
, Nelson Mandela Bay Stadium, 70 Prince Alfred Road, North End, Port Elizabeth, 6pm, Michelle de Bruyn 041 484 7860


FAR NORTH

LIMPOPO
Saturday 26 May
Aida 15km, 10km & 5km
, Aida Properties, 15 Schoeman Street, Polokwane, 7am, Kobie Marais 082 561 5429
Thursday 10 – Saturday 12 May
Mapungubwe Transfrontier Wildrun, (30km, 34km & 28km), Mapungubwe Transfrontier National Park, Time TBC, Wildrunner Events 021 821 9898 (W)

MPUMALANGA
Saturday 5 May
Richkim, Henry Consusltants 32km, Half Marathon, 10km & 5km
, Midack Clubhouse, Asalia Street, Middelburg, 6:30am, James Faber 082 443 4193
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
Sunday 6 May
Pam Golding Wildlife Estate Trail Run Series #2 20km, 10km & 5km
, Zandspruit Bush & Aero Estate, on R527, Hoedspruit, 7am, 7:30am & 7:45am, Enquiries 015 793 2712 (w)
Saturday 12 May
Selati Half Marathon, 10km, 4.9km & 2km
, Malelane Rugby Club, next to Malelane Kruger Gate, 7am, Deon Valks 082 788 0675
Saturday 19 May
Pam Golding Wildlife Estate Trail Run Series #3 20km, 10km & 5km
, Blyde Wildlife Estate, Hoedspruit, 7am, 7:30am & 7:45am, Enquiries 015 793 2712 (w)
Saturday 19 – Sunday 20 May
The Sudwala Summit 2-day Trail Run
, (Pinnacle 25km & 15km or Peak 10km & 5km), Sudwala Lodge, off R539, near Sudwala Caves, north-east of Nelspruit, Time TBC, Shane Gouldie 082 332 9552
Saturday 26 May
Highveld Mall Ice Breaker Half Marathon, 10km & 5km
, Highveld Mall, eMalahleni (Witbank), 8am, Abie Smit 072 573 2501


NORTH WEST

CENTRAL NORTH WEST
Saturday 13 May
Carletonville Half Marathon, 10km & 5km
, Carletonville Sport Complex, Paul Kruger Street, Carletonville, 6:30am, Musa Zulu 078 229 0522

NORTH WEST NORTH
Saturday 19 May
Bojanala Half Marathon & 5km
, Olympia Park Stadium, cnr Lekkerbreek & Heideira Street, Geelhoutpark Extension 4, Rustenburg, 6am, Aubrey Moitlobo 081 578 2437
AdventureLisa’s Forest Run 46km, 30km & 16km, Venterskroon Inn, Venterskroon (26km from Parys), 7:30am, Lisa de Speville 082 936 2509


NORTHERN CAPE

GRIQUALAND WEST
Saturday 19 May

Vodacom Kimberley 10 Miler (16km) & 5km, Bishops Old Boys Club, Memorial Road, Kimberley, 7am, Magda Oldewage 083 676 0921

NORTH WEST CAPE
No races scheduled for this period


NEIGHBOURING COUNTRIES

NAMIBIA
Saturday 12 May
Dr Sam Nujoma Half Marathon & 5km
, Windhoek, Time TBC, Athletics Namibia +264 (0)81 288 1846
Otjiwa Trail 21km & 10km, Otjiwa Lodge, Time & Contact TBC
Saturday 19 May
Fireball Trail Run
, Farm Windhoek Trails, Otjivero Street, Kleine Kuppe, Windhoek, 7am, More info: farmwhkfitness@gmail.com

BOTSWANA
Sunday 13 May
Diacore Gaborone Marathon, Half Marathon, 10km & 5km
, The Peermont Grand Palm Hotel and Casino Resort, Gaborone, 6:15am, Thabo Makgato 00267 39076464940

ORIENTEERING
Saturday 5 May
Gauteng Urban Sprint Series #9
, Heronbridge, Johannesburg, RACO: Paul Wimberley 011 787 1317 (h)
Sunday 13 May
Gauteng Rogain Event
, Klipriviersberg, Johannesburg, ROC: Ian Bratt 082 887 6611
Saturday 19 May
Gauteng Urban Sprint Series #10
, Woodmead, Johannesburg, ROC: Ian Bratt 082 887 6611
Saturday 26 May
Western Cape Middle Distance Champs
, Venue TBC, Cape Town, PENOC: info@penoc.org.za
Sunday 27 May
Western Cape Long Distance Champs
, Venue TBC, Cape Town, PENOC: info@penoc.org.za


OBSTACLE RACING
Saturday 5 May
Beast #15
, Savage Beast 15km (50 obstacles), Wild Beast 10km (30) & Tame Beast 5km (15), The Wedge 4×4 trail, Beyers Naude Drive, Muldersdrift, Various starting times from 8am, Race Office 012 667 2074 (w)
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Sunday 6 May
Muddy Princess Stellenbosch 5km
, (women only), Muldersvlei Estate, Muldersvlei Road, near Stellenbosch, 9am, info@muddyprincess.co.za
Saturday 12 May
Runstacles 4km
, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 19 May
Runstacles 4km
, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 26 May
The Grind 1802 Winter Warmer 5km Obstacle Race
, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8am, The Grind HQ 021 813 9282 (w)
Gajiga Run Curro Serengeti, 5km with inflatable obstacles, Curro, Serengeti Golf & Wildlife Estate, Kempton Park, Gauteng, More info: www.gajiga.co.za
Saturday 26 – Sunday 27 May
GI Joe Venom Clash #2 – Mamba Clash 12km & 6km
, Tikwe River Lodge, Virginia, Free State, 8am, GI Joe Office 082 962 6565


MULTISPORT
Sunday 6 May
MiWay Sun City Ultra Triathlon
, Ultra 1.9km/90km/21km & Sprint 600m/20km/5km, Sun City Casino and Resort, on R556, North West Province, 7am (sprint) & 7:30 (ultra), Race Organiser 031 764 1885 (W)
Saturday 12 May
Free State Duathlon
, Olympic, Sprint & Super Sprint, Brandkop, Bloemfontein, Free State, 12pm, Free State Triathlon 073 718 5427
Sunday 13 May
Cowhouse Cross Duathlon #3
, Bull 10km/30km/2km, Steer 5km/15km/2km, Heifer 2km/5km/500m & Calf 250m/500m/100m, Cowhouse Market, Ridge Road, Pretoria East, Gauteng, 7am, Go Sport Events 082 453 0096
Saturday 20 May
KZN Duathlon Championships
, Standard 10/40/5km, Sprint 5/20/2.5km & Youth 2.5/10/1.25km, Midmar Dam, KwaZulu-Natal, 8am, KZN Triathlon:
secretary@kzntriathlon.co.za


ADVENTURE RACING
Friday 18 May – Sunday 27 May
Expedition Africa
, 500km-plus, Run, MTB, kayak & ropework, 4-8 days, Namaqua West Coast, Northern Cape, Heidi Muller 082 564 6468

Image: Kapstadt.de courtesy of Newsport Media

Tapering Fixes

With the Comrades Marathon just around the corner, it’s a good time to take a look at some of the common mistakes runners make when it comes to tapering in the final weeks before a big race. – BY SEAN FALCONER

You’ve done the long mileage and now you’re following the training programme’s instructions to taper down your training, so as to arrive at the start line feeling fresh. However, this is a time when many runners make costly mistakes that could ruin months of hard work during what should be a relatively easy few weeks of training.

1 Resting Too Much
Over-tapering is the single most common mistake made, which can lead to feeling flat on race day and also increases the chance that you’ll get sick, as your metabolism and immune system can be thrown out of sync due to the sudden change in activity and decreased demands on the body. So, instead of suddenly feeling fresh as a daisy when you reduce mileage, some runners actually don’t feel that good after a few easier days.

The solution: Most runners will find that reducing weekly mileage to 70-80% of maximum will provide a sufficient respite from the training load without leaving them feeling flat or sluggish, but the secret is to maintain some intensity. Yes, your hardest workouts are now behind you, but it’s important not to lose all your momentum, so you still need some quality work, like an intervals session, or better yet, a 10km tempo run where you do the first 5km at race pace, then the second 5km as fast as you can, to give your legs a good workout.

2 The Wrong Workouts
Many runners change their entire programme from long slower mileage to just doing shorter speedwork in order to feel faster, or because they are scared of arriving at the start tired. The problem with this is that your muscles will not be used to all the shorter, faster running and will fatigue quickly, and you will not be practising your race pace for the big day.

The Solution: Do two workouts per week, one of them a longer, race pace run, the second a shorter run broken up into race pace segments with up to three-minute easy rest segments in between. This will help you maintain your race pace preparation while the rest intervals will ensure that the workout is not too hard.

3 Weight-gain Worries
Then there is the fear of putting on weight during the final week of tapering, due to running less and eating more to carbo-load for race day, where the increased calorie intake is bound to pack on some extra weight, which must then be carried through the race. Typically, the desire to avoid weight-gain wins the battle and glycogen stores don’t get built to the max.

The Solution: First, remember that a little weight-gain is OK, since you’re storing extra fluids. A full gas tank is much more important than a wee bit extra weight on race day. Therefore, the experts recommend that you augment your normal eating habits with regular ‘grazing’ on healthy, energy-filled snacks in between your main but small meals.

Image: Fotolia

Juggling this thing called life

Having lots of balls in the air at the same time can leave you feeling overwhelmed, and sometimes you lose focus and drop one of those balls, which can lead to you feeling like you have failed. – BY ANEL OOSTHUIZEN

I recently returned to my hometown after four years away studying, and then started a new teaching job in February. Being just 22 years old, getting my first job was something completely new for me, as well as a brand new challenge. I also had to get used to a whole different routine, and with all these life changes, focusing on training became quite a challenge.

Two weeks went by where I found myself focusing on work most of the time. I was still getting training done, but it just felt like it was at the bottom of my priority list. As a result, I was still being successful in every 5am session, but then coming home after a hard day and not feeling motivated to do a second session left me feeling like a failure. Where did my motivation go?

Putting training second left me feeling demotivated for a while, but it was actually the best thing that could have happened, because I realised that there is so much more to life than stressing about why I am not in the mood for a second training session. I realised that walking into a classroom after a hard morning training session and seeing bright, smiling, eager faces made my day a hundred times better. And feeling like you are making a difference in someone’s life beats all other negative feelings that might be overwhelming you.

Now sitting here, after a hard but great evening speed session, I know I have picked that ball up again and regained my focus, and after a few hard weeks of high mileage, I have started to reap the fruits of those ‘not-in-the-mood-second-sessions.’

The weird thing – as crazy as it may sound to some people – is that I have started to love waking up at 4:45am, as I have realised at last that this is the most beautiful time of the day! Now I’m just taking each day as it comes and truly living in the moment, because life is just such a gift!

About the Author: Race Walker Anel Oosthuizen is a multiple SA Champion and Record Holder, who represented SA at the 2016 Rio Olympics.

Get Stronger, Run Longer

If you’re running a long race in the coming months, make sure you get yourself to a gym, because long-distance runners need to prioritise strength training in order to minimise overuse injuries. – BY RAY ORCHISON, REGISTERED COACH

Let’s do a quick experiment to test your fitness for a long race: Do a short warm-up, then with stopwatch in hand, stand with your back against a wall, feet shoulder-width apart, and slowly slide down the wall into a seated position, keeping your knees bent at 90 degrees. Now lift your right foot just above the ground, start the stopwatch and hold for as long as possible. Make a note of the time, then repeat the process with the left leg.

In most cases, you will be able to hold one of your legs up longer. This indicates a muscles imbalance between your left and right side. Ideally, you want your muscles balanced so that you’re working both sides equally, without one side overcompensating for the weaker side, which often results in an injury or strain on the stronger side, because it’s doing the bulk of the work. Then, look at the number of seconds that you could hold this position, and compare your times with the table below.

Men
Excellent – Over 60 seconds
Good – 45-59 seconds
Average – 35-44 seconds
Below Average – 20-34 seconds
Poor – Under 20 seconds

Women
Excellent – Over 60 seconds
Good – 45-59 seconds
Average – 35-44 seconds
Below Average – 20-34 seconds
Poor – Under 20 seconds

Most non-elite endurance athletes will find themselves somewhere between Poor and Below Average, which is strange when you consider that this test lasts just two minutes, while a marathon or ultra lasts anything from four hours and up!

TARGETING THE MUSCLES
Training for a race is basically conditioning the body to perform a single movement over and over, but using the same muscles in the same way increases the risk of overuse injuries. Therefore, it’s crucial that you strengthen these muscles, and in running, the most important are the calves, hamstrings, glutes, quads and hip flexors. When these muscles are weak, they cannot perform their task efficiently in moving the body forward, which results in smaller, less-trained muscles doing more work than they’re designed to do. That’s when niggles turn into full-blown injuries.

Athletes will often start a race with good form and posture, but by the end may find themselves bent over at the hips, leaning toward one side, or struggling to lift their legs. These are indications that their muscles are not trained to go the distance. And as your form breaks down, so you find that certain muscles go into spasm, because they’re being overworked. The solution is strength training, which enables us to maintain good form for longer.

Start off using light weights and focus on doing exercises correctly, slowly and controlled – that’s far more important than how much you can lift. In the first three to four weeks, use the lightest weight possible and perform two to three sets of 15 repetitions each per exercise. After that you can increase the weight slowly over the coming weeks, while decreasing the number of repetitions as you increase the weight.

Finding Motivation

They say the journey of a thousand miles starts with a single step, but what happens when the motivation is not even there to take that first step? What do you do when you start questioning the reason for your time, effort and suffering out on the road or track? – BY ANEL OOSTHUIZEN

There have been countless days when I have woken up and dreaded my morning speed session, or my Sunday long distance session, or my excruciating gym nights, not wanting to go out there and train. There have also been countless days of feeling like I have failed in specific training sets, because I didn’t reach the times I wanted to. There can be so many reasons for feeling demotivated. It might be not reaching the goals you set, or not finding time in your busy schedule to train, being too tired, or maybe just being plain lazy…

First step: Accept it. Acknowledge the way you feel. Yes, you don’t want to go training. That’s okay, you’re allowed to feel that way! Life is not all rainbows and unicorns, everyone knows that. The secret behind it all is in those moments when you acknowledge the way you feel, get out of bed and still do it anyway. One should always remember, you are lapping everyone on the couch, no matter how unsuccessful you might feel about your training!

It does take a lot of courage and determination, and the best way to stay motivated is to do that as often as you can. The more you do it, the easier it gets, and that’s why one of my favourite quotations is, “It never gets easier, you just get stronger.” I live by that.

My coach always asks me, “How would you eat an elephant?” The answer is piece by piece. By just focusing on right now. By not thinking that if I feel like this on Monday, how am I going to make it to Sunday? But by doing a bit of ‘soul searching’ while going through the motions, you will feel your mood and attitude change, and the motivation will slowly but surely return. Always remember that Rome was not built in a day!

About the Author: Race Walker Anel Oosthuizen is a multiple SA Champion and Record Holder, who represented SA at the 2016 Rio Olympics.

IMAGE: Courtesy Anel Oosthuizen

The Long and Short of it…

In a country where long mileage is king, thanks to the focus on ultra-marathons, always remember that short runs are just as important. – BY RAY ORCHISON, REGISTERED COACH

A week of training should be made up of far more than just long slow distance running, or LSD. While LSD has many benefits, such as developing aerobic capacity and endurance, and preparing the mind to go the distance come race day, many runners go wrong by focusing entirely on LSD, with not much room for anything. The problem is, you don’t get fast by only running LSD, because these runs should be done at Two Oceans and Comrades race pace, which will be slower than your marathon pace, and after two or three months of this, it will take a notable effort to get some speed back into your legs.

The good news is that shorter runs will help you rediscover your speed, and they have a number of benefits which supplement LSD: They teach the body to run in a fatigued state and enable speed maintenance, and there are three types of short runs, each with its place in a training programme, depending on your upcoming racing plans, so try to include a balanced mix of these training runs.

1. The Recovery Run: Usually done the day after a hard workout or long run, the purpose of this easy run is not always recovery. It can certainly aid recovery by relieving stiffness, but the real benefit is teaching the body to run in a state of depletion. Imagine you’re in a peak mileage-building week, running consecutively for six days, including two hard days and a long run on Sunday. Instead of taking your normal rest day on Monday, you head out for a short ‘recovery’ run of 30 minutes.

You will be doing this on tired legs and with low energy reserves. This will teach your body to run through fatigue, something you’re sure to experience as you make your way up Constantia Nek or Polly Shortts. However, make sure that you still allow yourself adequate recovery on a weekly basis, so limit the recovery run to between 15 and 45 minutes, avoid the temptation of running too fast, and be careful not to push your body too far and end up injured or ill!

2. The Easy Run: When it comes to Two Oceans and Comrades, the easy run makes up the bulk of the weekly training and should be done at Two Oceans and Comrades race pace – a pace that feels like you could run all day.

3. The High Intensity Workout: This is usually a short but hard workout, and if you have never done these types of workouts, do not add them to your training just before a major race. Once you’ve recovered from your race, you can then reduce overall mileage and gradually introduce one light session of high intensity a week, then build from there. I suggest you always include a high intensity work in your week, so that you maintain the speed developed in preceding months.