A little chirp from Dave on the finishing times of our Ironman athletes:
WELL DONE Manne, maar as ek so na die tye kyk, Johan, as ek saam met jou ‘n wedloop hol ( jy sal moet stadiger om by my te kan bly), gaan ek ook 20 m voor die einde onder jou uithol. Sies man, kon jy nie net 6 sekondes wag vir ‘n klubmaat nie, alternatief, Kassie, kon jy nie jou bek oopmaak en vir die donner hiervoor jou skree, “f*k, wag vir my, ek’s Kassie, ook ‘n lid van dieselfde klub as jy …………………”
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April 29, 2010
Ten Pointers for a Guaranteed Comrades Finish
From Runner's World South Africa
10. EXPERIMENT NOW
Remember nothing new on race day so wear your trusty running shoes and your old comfortable running gear. Your body odour may prevent you from winning the Fabergé contract but you’ll win that medal you’re after.
9. SAVE YOUR LEGS
Run your club long run (60km plus) slowly. Time on your legs is important, not beating that club member who irritates you. Save that for the race.
8. REST WELL
Taper sufficiently to race day. It’s better to arrive at the start line well rested, slightly overweight and under trained than vice versa – but not as under trained and overweight as David Vlok of Egoli fame, who’ll be running his 20th.
7. KNOW THE COURSE
Drive the course. It’s a sobering experience and essential. The initially, excited chattering group of Americans I took over the route three years ago were utterly silent after 65 kays.
6. TURN IN EARLY
There’s nothing wrong with sex the night before, just as long as you’re not staying up all night looking for it.
5. RESIST THE URGE TO SURGE
Start slowly and when you get the urge to surge don’t. Many kilometres later when you again get the urge to surge don’t and you will have a great race.
4. DON’T FOLLOW GREEN
If in doubt follow a yellow number runner. They don’t intend to make a hash of it. Don’t follow a green number. They may look impressive but they are usually poorly prepared and hoping to get through ‘on memory’.
3. KEEP GOING
Don’t look at the distance markers until the last 20km or so. What does 67km to go mean? Just that it’s still far, very far!
2. LOOK OUT FOR CAMERAS
Walk often but not if there is a television camera pointing at you. Jog till the camera focuses on someone else then walk.
1. SWITCH IT UP
If cramps strike, try jogging slightly pigeon-toed or duck-footed. The changed running gait often works.
Ten Pointers for a Guaranteed Comrades Finish | Runner's World South Africa - the world's leading running magazine
10. EXPERIMENT NOW
Remember nothing new on race day so wear your trusty running shoes and your old comfortable running gear. Your body odour may prevent you from winning the Fabergé contract but you’ll win that medal you’re after.
9. SAVE YOUR LEGS
Run your club long run (60km plus) slowly. Time on your legs is important, not beating that club member who irritates you. Save that for the race.
8. REST WELL
Taper sufficiently to race day. It’s better to arrive at the start line well rested, slightly overweight and under trained than vice versa – but not as under trained and overweight as David Vlok of Egoli fame, who’ll be running his 20th.
7. KNOW THE COURSE
Drive the course. It’s a sobering experience and essential. The initially, excited chattering group of Americans I took over the route three years ago were utterly silent after 65 kays.
6. TURN IN EARLY
There’s nothing wrong with sex the night before, just as long as you’re not staying up all night looking for it.
5. RESIST THE URGE TO SURGE
Start slowly and when you get the urge to surge don’t. Many kilometres later when you again get the urge to surge don’t and you will have a great race.
4. DON’T FOLLOW GREEN
If in doubt follow a yellow number runner. They don’t intend to make a hash of it. Don’t follow a green number. They may look impressive but they are usually poorly prepared and hoping to get through ‘on memory’.
3. KEEP GOING
Don’t look at the distance markers until the last 20km or so. What does 67km to go mean? Just that it’s still far, very far!
2. LOOK OUT FOR CAMERAS
Walk often but not if there is a television camera pointing at you. Jog till the camera focuses on someone else then walk.
1. SWITCH IT UP
If cramps strike, try jogging slightly pigeon-toed or duck-footed. The changed running gait often works.
Ten Pointers for a Guaranteed Comrades Finish | Runner's World South Africa - the world's leading running magazine
April 25, 2010
The Perfect Post-Run Drink
Milk is still the best choice for post-run recovery. Here's why runners need more of this
nutrient-rich beverage
From Runnersworld: By Liz Applegate, PH.D.
Few drinks are as high in health-boosting nutrients as milk. This staple contains protein, carbs, and key vitamins and minerals that make it a smart choice--especially for runners. (But choose fatfree or one-percent varieties to reduce your intake of saturated fat.) Now, thanks to new processing techniques that help suspend tiny micro particles of fat in milk, even fat-free varieties (which actually have about half a gram per cup) have a creamier taste. Here's how milk can do the runner's body good.
BUILD STRENGTH As a kid, you learned milk is a standout source of calcium (vital for bone health and muscle contraction), supplying about 30 percent of your Daily Value (DV). Milk also contains more than 10 percent of your DV for potassium, which supports both fluid balance and healthy blood pressure.
BEAT SORENESS A 250ml glass of milk provides 18 percent of the DV for protein. Studies show that milk protein (made of whey and casein) may stave off muscle soreness. And a new study concludes that milk does a better job of lowering markers of muscle damage postworkout than sports drinks do.
REFUEL MUSCLES Milk has about 12 grams of carbs per serving in the form of lactose, a sugar that helps refuel muscles. Lactose intolerant runners have trouble digesting this sugar, and drinking milk can cause GI issues. Fortunately, lactose-free versions make it possible for sensitive runners to enjoy milk.
IMPROVE PERFORMANCE Milk is fortified with about 25 percent of your DV for vitamin D, which many runners fall short on and may be important for endurance and speeding recovery. Milk has a quarter of your needs for vitamin B3, which runners--especially women--need to help maintain high mileage.
LOSE WEIGHT Organic milk may be more expensive, but it also contains higher levels of the essential fat alpha-linolenic acid (or ALA). Some studies suggest this fatty acid may help with longterm weight control. Brands such as Organic Horizon are now fortifying some of their milk products with omega-3 fatty acids, which fight inflammatory disorders and may help runners recover faster.
Yet another happy study (this one from the UK) finds that drinking chocolate milk between exhaustive bouts of exercise improves endurance more than a carb recovery drink. Researchers think chocolate milk has a superior ratio of fat, carbs and protein making it ideal for recovery.
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