Innholdsfortegnelse for September 2015 i Runner's World South Africa

THE INBOX WINNING LETTER GET REAL People say the Washie Warriors are insane to attempt such a long-distance race (160km) – but in fact, it’s quite sane. It’s an opportunity to connect with your inner self, foregoing all the false pretences and candyfloss lifestyles we lead in the city, where we hide behind our intellect and circumstance and imagine we’re in control. This is where you find out exactly what you’re made of. Either you won’t like the answers, or you’ll be overwhelmed by your own strength. The finish line is as much an anticlimax as it is a relief; you’ll wish you could spend a little while longer in that place where everything is real. – MEGAN DAVEY, JOHANNESBURG HEAD START In the June 2014 edition of Runner’s World,…

Every Thursday, the team at Runner’s Worldswitch off their computers and head out for a lunchtime run (see page 33 for proof). It’s become a bit of an institution, and everyone from our marketing staff to our online team is a part of it – but as a result, there’s a wide range of abilities on show. RWdeputy editor Lisa Nevitt has spent far too much time on the track getting fast, and she and twinkled-toed Alana Doyle – senior designer on Bicycling,our sister title – are mostly responsible for the max heart rates I often reach just trying to keep up. But while Lisa and Alana set a cracking pace up front, a few of our team are slower, and are using the Team Trot to get fitter. Online…

Olympic Dream Do you think trail running will ever become an Olympic sport? – HELEN, Port Elizabeth It’s every sportsman’s dream to win an Olympic medal, and I’m no exception, but I don’t see trail running becoming an Olympic sport, simply because the Olympics take place in major cities, where there’s limited access to big mountains. One alternative would be to build a shorter, artificial trail, but running laps would destroy the soul of trail running. Turning it an ultra-distance cross-country would do away with the adventure of running from point A to point B. And you couldn’t recreate the atmosphere of the Ultra Trail Mont Blanc, or the vibe of the Western States 100-miler, on a lapped course. Another aspect to consider would be whether spectators (especially non-trail runners)…

Junk Miles I’m training for my first marathon, but while I’m finding the actual running easy, I’m struggling to recover from long runs, and often skip training the next day. Am I running ‘junk miles’? – KATE, East London There’s a big difference between chasing a time in a marathon, and aiming to finish your first. The articles you’ve read about ‘junk miles’ are usually aimed at people who are training hard for a fast marathon. ‘Junk miles’ means they’re running their easy runs too hard, leaving them too tired to complete other workouts. In your case, you’re either increasing the length of your long run by too much each week, or you’re running your long run too hard. This is the reason you struggle the day after your long…

NAME Warren King AGE 50 PROFESSION Trail Event Organiser Casablanca. Marrakech. Tangier. Just the names of Morocco conjure up exotic sights, sounds and smells: busy, colourful and crowded old cities; the rugged Atlas Mountains; the Sahara Desert; and a sparkling coastline, peppered with Mediterranean resorts and wild, Atlantic surf spots. Long a travel magnet, Morocco is an island of stability that has escaped the sea of turmoil that followed the Arab Spring (a wave of demonstrations and protests, riots, and civil wars that began in 2010). Morocco isn’t usually top of the list for South African tourists – there are no direct flights – but you can fly via the major Middle-Eastern hubs, or Cairo. It’s worth the trip, because there are many rewarding running experiences to be had in…

COMING BACK FROM INJURY Muscles and ligaments need time to adapt, and a group atmosphere can tempt you to go longer or faster than you’re ready to, says Hebert. NO-ONE AT YOUR SPEED When you run with a too-fast group, you risk injury, burnout, and the possibility of feeling discouraged, says Garcia. A too-slow group won’t help you develop speed. YOU NEED TO LEARN PACING It’s smart to log a few sessions solo to gain a sense of pace. Pay attention to how your breathing feels at your target pace; it’ll help you nail your goal on race day. YOU NEED MENTAL SPACE Sometimes the quiet of a hard, solo effort renews your spirit. An easy solo session can help you de-stress, especially if you run somewhere scenic and serene.…

ONE SERVING OF FRUIT Bananas – high in potassium and low in fibre – are good standbys. A small one provides about 23 grams of carbs, perfect just before a run. An apple or handful of blueberries works well, too. LIQUID CARBS “You can get the pre-run carbs you need from liquid sources,” says Bonci. “Juice, sports drink, or even jelly can be great.” Or try a nutritional shake for quick energy. A SERVING OF CEREAL A 3/4 cup serving of All-Bran Flakes provides 24 grams of carbs and just five grams of fibre. “Choose cereal with five grams of fibre or less,” says registered dietician and nutritionist Tara Gidus. And skip the milk if you’ll start running in 30 minutes or sooner. PEANUT BUTTER AND BANANA SANDWICH “You don’t…

FOOT ACTIVE R43 Fancy a foot mask, to rejuvenate your overworked feet? We think this is a well-deserved treat for that part of your running anatomy that – let’s face it – is mostly neglected until injured or blistered. Peppermint, avocado, tea tree oil and vitamin E oil are among the plant extracts used for this 20-minute treatment, which promotes circulation, and deodorises and refreshes tired feet. Clicks PUMA PWR COOL TEE R600 Launched in time for summer in the Northern Hemisphere, the print on this fabric is made up of tiny squares, activated by sweat to help regulate body temperature: the more you sweat, the harder the cooling system works. Testers actually felt air penetrating the shirt, in mini streams. Puma Stores GOPRO HERO4 SESSION R6 500 (SAME PRICE…

If you’ve ever had a foot, knee, or back injury, chances are the problem originated in your hips. “Core and hip stability are the biggest things runners can work on for prehab, because a lot of injuries come from the hip,” says physiotherapist AJ Gregg. These moves can help fend off problems and build strength. MCGILL CRUNCH Lie on your back, knees bent. Place one hand under your lower back and the other on your stomach. Use your lower abdominals to lift your head and shoulders without allowing the curve in your lower back to change. Hold 10 seconds, then lower. Repeat 10 times. Do three sets. SIDE PLANK Lie on your left side, then rise up onto your left forearm and your left foot so that your neck, back,…

MUSTARD-AND-BROWN-SUGAR-RUBBED SALMON INGREDIENTS 1 tablespoon dark brown sugar 1 ½ teaspoon salt 1 teaspoon freshly ground black pepper ½ teaspoon ground cumin ¼ teaspoon mustard powder 4 salmon fillets (170 grams each), skin removed 1 teaspoon olive oil 2 cups cooked white rice DIRECTIONS 1/Stir together sugar, salt, pepper, cumin, and mustard powder in small bowl. Unwrap fish and leave it on the paper you bought it in, placing it so the side that had skin is down. Press sugar mixture evenly onto fish. 2/Heat oil in large non-stick or cast-iron skillet over medium heat. When hot, place fish rub-side down in pan. Cook until rub dissolves and darkens slightly (being careful not to burn), about 4 minutes. Flip fish and cook to medium doneness, about 1 minute. 3/Divide rice…

The mountains are the highest you will ever see. At 3 568 metres, Mont Blanc, a three-peak massif, towers above the little town of Chamonix. When you first look up at it, you realise: it’s so high that the true peak – the one that takes 20 minutes to reach by two different cable cars – only reveals itself on a clear day. Most days, it’s shrouded in cloud. There is no place on earth like the Alps, and there are few places like Chamonix. This is the adventure centre of Europe… skiing, mountain climbing, river rafting, hiking, mountain biking! If it makes you breathe more heavily, it happens in this little town in the south-east of France, just an hour’s drive away from Geneva. On top of that, cheese…

NORTH WEST SATURDAY 19 SEPTEMBER PG Glass Vlakvark Trail Run Faan Meintjies Nature Reserve, Klerksdorp; 21.1km, 10km, 5km & 2.5km: 7am Robin Stocken 082 469 3330 / Marius van Heerden 082 487 7290 www.klerksdorpmarathon.co.za Jeep track, singletrack and hilly sections wind their way through a reserve abundant with wildlife, including white rhino, blue wildebeest, antelope and giraffe. Proceeds from entries go to Hospice, but donations are also welcome. There are braai facilities.…

KNYSNA FOREST MARATHON “One of my favourite halfs! Amazing organisation, and I loved the forest ascents and descents.” – Natasha Winkler “Great race! Well planned, and beautiful scenery. I’ll do it again.” – Junet Olivier “Ouch… those two downhills, with that long uphill in between, killed the knees.” – Andre Oosthuizen “My first, and definitely NOT my last.” – Cathy Attenborough “Very well organised. I’ll be back next year.” – Laubcher van Zyl VISIT WWW.RUNNERSWORLD.CO.ZA/EVENTS AFTER YOUR RACE TO SHARE YOUR EXPERIENCE.…

NAME: ROJEAN HANEKOM AGE: 30 OCCUPATION: STRUCTURAL ENGINEER Rojean Hanekom had an accident in a swimming pool that left him paralysed, and suffering from Brown-Séquard Syndrome – a rare spinal cord condition. He faced the prospect of never walking again. But in a show of resilience rarely seen outside of Hollywood movies, Hanekom came back strong. Not only did he regain his ability to walk; this year, 10 years after the accident, he finished his first Comrades marathon. How did he manage this remarkable comeback? The syndrome occurs in only 2% of spinal injuries – even rarer, sufferers can run Comrades. On the day of the accident, 13 January 2005, a friend and I were playing, seeing who could dive into a shallow pool and swim to the other side…

TRACY SKELLERN Age: 38 Home Town: Pretoria Height: 1.6m Occupation: Entrepreneur Time Required: 1 year Then: 82kg Now: 61kg THE WAKE-UP I had to work long hours to get my first business off the ground, and that meant I often ate late at night, when the only thing convenient was junk food. I’d also given up smoking, and turned to snacking when the cravings kicked in. One day I caught sight of myself in the mirror and I was shocked by how much I’d let myself go. I wasn’t happy with what I saw. THE SHAKE-UP I was never on a diet as such. Rather, I made a conscious effort to change my lifestyle and consider the choices I made more carefully. When my partner came home from work each…

How much do we run at Runner’s World (and sister mag Bicycling)? Truth is, our levels of ability, desire, fitness and commitment vary widely. Bicycling senior designer Alana (pink top, front) logs 20 hours of running a week, training for the Ultra Trail Mont Blanc; the ProNutro AfricanX Trailrun is on editor Mike’s (orange top) bucket list. Editorial assistant André (khaki vest) has lost 8kg through healthy eating, and online editor Kirsten (blue jacket) is supervising his 10-K training. Picture editor Amy (black/ orange) runs for more energy; chief sub Dave (glasses, movie-star looks) to de-stress. Online assistant Penny (pink top), recently relocated from Johannesburg, is training for her first half, while deputy editor Lisa (dark blue) is targeting a sub-1:40. RW senior designer Mark ( Running) wants to catch…

It’s A Hiit! What is 10-20-30 training? – HANNAH, Durban High-Intensity Interval Training is designed to reduce training time; but even if exercise bursts last only 30 seconds, research has found that people tend not to stick with this type of programme, because of the unpleasant and aversive nature of intense exercise. Now, researchers say ‘10-20-30 training’ could be the solution. This entails running at a very easy pace for 30 seconds, nudging it up to a moderate pace for 20 seconds, and then finishing with 10 seconds as close as possible to your maximum effort or speed. The lead researcher, exercise physiologist Jens Bangsbo, recommends that runners repeat this sequence five times, then take a rest break of two minutes, then repeat it another five times. The total length…

By Lisa Jhung ALTHOUGH THE CALENDAR may say it’s time to start training for your October, November, or December goal race, selecting a plan based on your current mileage and goal distance shouldn’t be your first step. “Before you choose and dive into a training plan, it’s important to assess your health, your drive, and what you’re hoping to get out of the race,” says Nick Arciniaga, elite marathoner and running coach. If your body and mind aren’t ready to train, you won’t enjoy yourself or reach your full potential. Here’s how to evaluate your readiness in key areas before you kick off a new training cycle. ARE YOU HEALTHY? Go for an easy run and pay close attention to see if any physical issues pop up, especially aches or…

SWEET AND JUICY, peaches are ideal after a hot run. Not only are they water-rich, which will help you rehydrate, but they’re also high in carbs, potassium (a key electrolyte), and vitamin C, which helps maintain healthy cartilage. Here, Runner’s World contributor and runner Mark Bittman, author of How to Cook Everything Fast, shares both savoury and sweet ways to use the fruit. GRILLED PEACHES Grill halved peaches until browned. Top with brown sugar, cinnamon, and mascarpone. BREAKFAST BRUSCHETTA Drizzle honey on toast. Top with peaches, strawberries, and mint. GRIDDLED TOAST Make French toast, then sauté peaches in a pan with honey until soft and browned. Serve on the toast. SWEET AND SAVOURY SALAD Combine mixed greens, peaches, watermelon, tomato, avocado, feta, and chopped bacon. Drizzle with lemon dressing. SPICY…

YOU LOVE RUNNING. And when your sport of choice involves the great outdoors, fresh air, and cruisin’ down the road, you don’t want to be stuck inside doing strength exercises. I get that. I’m a runner, too. But I also want to run for the rest of my life. So I strength-train two or three times a week. Running can create muscle imbalances or accentuate ones you already have. Weak calves, for example, can put too much stress on the Achilles and break down the fibres that make up the tendon. Instable hip and core muscles hurt your biomechanics and overload your shins, which can lead to shin splints and stress fractures. Do these exercises twice a week – daily if you have had shin, calf, or Achilles issues in…

Tumble Tackies My running shoes are filthy from running in the mud this winter. Can I pop them in the washing machine? – SANDRA, Sandton The makers of your shoes will tell you no – we say yes. But there are important things to consider before you do. Firstly, wash excess mud off your shoes under a garden tap or hose, because your washing machine can’t deal with a meadow full of mud. Secondly, turn the temperature of your machine cycle to 30°C or less – a hotter water temperature than that could be enough to make the upper shrink and pull away from the sole. If you don’t have this option, rather skip the machine wash and opt for a medium-strength bristle brush.…

A GOOD COACH WORKS AROUND YOUR SCHEDULE Adjusting a standard plan (with its Sunday long runs and mid-week speedwork) can be tricky. “I’m a nurse, so I have a crazy schedule,” says Sally Boyd, 57, one of Hamilton’s athletes. “Janet looks at that and makes it work.” A GOOD COACH CAN MAKE ADJUSTMENTS “I would follow a canned training program to a T, unless I got the flu and was bedridden,” Paul Sorace, Hamilton’s client, says. If you start feeling tired, sick, or injured, a coach can help determine if a workout will do more harm than good. A GOOD COACH CAN REIN YOU IN... Boyd was on crutches when she started emailing with her coach due to a stress fracture from doing too much, too soon. Hamilton taught her…

How many runners like me have you coached? It’s helpful to have a coach who not only has experience with your chosen distance, but also has successfully trained runners of your age, gender, and ability level, Hamilton says. What’s your coaching philosophy? Ask about the kinds of workouts and the amount of volume the coach thinks might be right for you, Shay says. Listen carefully to the answer – you’ll get a sense of what to expect if you sign on, and a feel for whether the coach knows her stuff. What’s your experience working with individuals? If the bulk of a coach’s experience is, say, overseeing charity training groups, that’s a different skill set from writing a personalised plan and giving one-to-one attention, Hamilton says. How much personal interaction…

THE DETAILS Date: Friday 25 – Sunday 27 September Venue: Sandpiper Sports Centre, Boggoms Bay, Garden Route Distance and time: Day 1: 20km; Day 2: 20km; Day 3: 16km (St Blaize Trail) (1, 2 or 3 day options): 8am Entries and registration: Pre-entries for the two- and three-day events, available on the TriSport website, will close on 18 September. There will be no late entries. Pre-entries for the one-day event will also close on 18 September, but you can also enter on 27 September, at 6:30am, at Dana Bay second beach. Website: www.trisport.co.za WHAT TO EXPECT The first two days are relatively flat: there are short sections of beach, and hiking trails through nature conservancies. Never further than 200m away from the sea, you’ll be treated to spectacular coastal views.…

When spring springs, juices course through your body and you feel alive. Restless, you pull on your tackies and set off for a run. In the throes of ‘spring fever’, you can easily find yourself running too fast – all that pent-up restlessness – but the biggest danger of them all is that you could be hurtling headlong into love. There’s no cure for that. On our first run of spring, we chanced upon a little old man, trundling determinedly. We would’ve passed him without so much as a backward glance, only Wendy noticed he was running with a hamster (don’t be silly, it wasn’t on a lead. It was tucked into the waistband of his poly shorts). Understandably, we were curious. “It’s a long story,” the old codger began…

BELITTLE A BRAGGART A co-worker is very competitive. He beats me at races, and then rubs it in every Monday, even though I told him I run just for fun. How do I get him to stop? – RON, East London With words, belittle his achievement – assuming he trains harder than you, and takes running more seriously. When he chirps you, remark, “It’s amazing how you only beat me by a fraction, considering how much racing me consumes your life.” With actions, crush him like a paper cup. Tell him, “I’ll race you once – just once.” Then, dedicate yourself to training, and make sure you win. (Cue Chariots of Fire meets Karate Kid.) Next time he’ll think twice about rubbing minor race victories in your face. STINKY PANTS…

The PhD student and sports science instructor at Canterbury Christ Church University made himself the subject of his own gruelling lab experiment in December, when he set out to break the Guinness World Record for the fastest treadmill 100-K. “I massively underestimated the mental effect, compared with running on the road,” he says. “It was so, so tough.” Still, with a time of 6:40.35, Anthony crushed the 10-year-old mark – 7:21.40 – despite a bout of GI distress. Now that takes guts. 4:04 PACE PER KILOMETRE ANTHONY AVERAGED DURING THE 100-K 20 Minutes faster his time could have been had he not taken a toilet break due to a “funny tummy” 24267 APPROXIMATE NUMBER OF KILOJOULES ANTHONY BURNED DURING HIS RECORD TREADMILL RUN 2:16 Anthony’s time in the 2012 London…

I was still reliving the pain, cramps and agony, so fresh was my first marathon. Yet here we stood – my long-suffering wife and I – at the start of our second. Only this time, we were approaching our race sensibly. We knew we had the legs to go the distance, all that remained was to figure out how to get to the end in slightly less pain. So, fighting the urge to fly ahead with the elites at the front of the pack, we held back as much as we could. In slowing down, we found our groove. But after about 10 kilometres, one of the other competitors ran straight through said groove. He was running in the opposite direction. When we asked him what he was up to,…

As lovely as it is to experience a run you wish would never end, sometimes you have the kind of day when even lacing up seems a Herculean task. While everyone has inexplicable off days, there may be a good reason for your lethargy. Here’s when you should run and when you should rest, depending on why you’re feeling fatigued. YOU DIDN’T SLEEP WELL RUN Sleep-deprived runners often tell me how much better they feel after a short run. Give it a try, taking more frequent walk breaks than usual. Even if you’re a person who is chronically sleep-deprived – like a new parent or a night-shift worker – you’ll probably find that exercise improves your mood and helps lift the fog. YOU’RE GETTING SICK MAYBE RUN An often-repeated rule…

A week before his legendary race, Roger Bannister ran a three-quarter-mile (1 200m) time trial: “I felt that 2:59.9 for the three-quarter mile in a solo training run meant 3:59.9 in a mile race (1 600m),” he recalled. He ran exactly 2:59.9, giving him the confidence he needed to break four minutes. While coaches often warn their runners not to race in practice to avoid burnout, an occasional all-out time trial can be useful as a mental boost, a training stimulus, or a reality check. Here are three ways to try it yourself: DRESS REHEARSAL Racing at PB pace is a trip into the unknown, but a well-executed time trial blazes a path for most of the route. Simulate race conditions: wear racing shoes and clothes, run at the same…

“EACH YEAR, I can’t wait for juicy, garden-fresh tomatoes,” says Patricia Wells, who teaches cooking classes in Provence and Paris. “One year I went crazy and had 82 tomato plants in my garden!” All tomatoes contain vitamin C, but red, orange, yellow, and purple varieties also provide lycopene, which may protect against stomach, prostate, and lung cancers. For more, see patriciawells.com. CHILLED SOUP “I like to sip this after morning runs.” 680 grams heirloom or organic tomatoes, quartered 1/3 cup mild extra-virgin olive oil 1/3cup water 1 teaspoon curry powder 1 teaspoon fine sea salt In a blender, combine all the ingredients. Blend on medium for 3 minutes to create a thick emulsion. Chill before serving. Serves 6. TOMATO PLATE “This is a favourite, topped with plenty of herbs and…

adidas Response Boost 2 TF R1 500 In 2013, adidas rolled out their superior bouncy midsole material in a signature shoe that bears the Boost name. Now they’re inserting the material in all their models. Here, large slabs of the cushy foam sit in the heel and forefoot of the venerable Response, giving it a tester-pleasing, well-cushioned ride, while retaining the model’s midfoot stability with firmer foam and a plastic bridge under the arch. Bottom Line: Balanced bounce. 283g adidas Concept Stores Mizuno Wave Inspire 11 R2 000 While the last version of the Inspire dipped below 285 grams, fans were disappointed by its clunky ride. This version restores the original Wave plate for a more responsive feel and quicker roll onto the upturned toe. Extra rubber under the ball…

The sun is shining but the air is cool – a perfect October day. I pass my mother and fiancé whooping and taking photos from the pavement. In my mom’s purse there’s a single-serving bottle of champagne from my tog bag that I’d asked her to bring for my post-race celebration. I’d dreamed of this moment for nearly a year, ever since I hired my coach, Alicia Shay of the Run SMART Project. I had run 13 marathons, finishing many within a five-minute window. I had tried all kinds of plans but felt like I needed help to break through my plateau and qualify for the Boston Marathon, a goal I’d chased for four years. A (fast) colleague told me how a coach helped her take 20 minutes off her…

Coach Alicia Shay of the Run SMART Project designed this plan specifically for author Meghan Loftus – a 13-time marathoner who’d logged 50 to 65 kilometres per week consistently for the previous six months. If you hire a coach, you will get a plan tailored to your strengths, weaknesses, current running goals, and work and life schedules. Or try one of the Runner’s World marathon training plans at runnersworld.co.za/training . KEY EASY A comfortable pace, which may vary from day to day. MP Marathon pace, used to experience race-pace conditions. TH Threshold pace (about half-marathon pace), which improves endurance. REP Repetition pace (similar to mile (1 600m) race pace), which improves speed and economy. A FEW FOOTNOTES ON MY TRAINING • I was…

BY MARK REMY, CLEMENT WHITTLE, ARTHUR JONES, SUE ULLYETT, LISA NEVITT, MIKE FINCH, PENNY CAIRNS, DAVE BUCHANAN, MARK ARENDSE, YISHANE LEE & THAMAR HOULISTON RUNNING IS SIMPLE. YOU DON’T NEED A ROOM FULL OF PRICEY EQUIPMENT, OR TO PHONE IN ADVANCE FOR A TEE TIME. RUNNING DOESN’T EVEN REQUIRE MUCH SKILL – NOTHING COULD BE EASIER. SO NATURALLY, THERE ARE TONS OF RULES. NOT FOR THE ACT OF RUNNING ITSELF, BUT ABOUT THE CODE – LARGELY UNSPOKEN – THAT GOVERNS BEHAVIOUR AND INFORMS DECISIONS IN SITUATIONS THAT EVERY RUNNER WILL ENCOUNTER SOONER OR LATER: DID THAT DRIVER REALLY JUST CUT ME OFF, AND AM I WITHIN MY RIGHTS TO GIVE HIM THE MIDDLE FINGER? WHAT DO I TELL A MARATHONER LURCHING ALONG AT KAY 35 LIKE A ZOMBIE IN SEARCH…

DISTANCE ICONS: FIND EVENTS WITH YOUR FAVOURITE DISTANCES QUICKLY, USING THE FOLLOWING KEY: WESTERN CAPE BOLAND SATURDAY 5 SEPTEMBER Riebeek-Kasteel Half Marathon & 10km Riebeek-Kasteel Church Hall, Riebeek-Kasteel; 21.1km: 7:30am; 10km: 8am; 5km Fun Run: 8:15am Anneke Mouton 082 495 3234 SATURDAY 12 SEPTEMBER Worcester Rainbow Half Marathon & 10km N.I.D., de la Bat Road, Worcester; 21.1km: 7am; 10km Run and Walk: 7:15am; 5km Fun Run: 7:30am Russell Cupido 082 532 0826 WEDNESDAY 16 SEPTEMBER Moore Stephens Night Run Coetzenburg Stadium, Stellenbosch; 10km: 6:30pm; 5km Fun Run: 6:45pm Mohamed Ally 021 808 4689 / Lore Fullard 021 880 1718 SATURDAY 26 SEPTEMBER Ceres Mitchell’s Pass Half Marathon Victoria Stadium, Ceres; 21.1km: 7:15am; 10km: 7:30am; 5km Fun Run: 7:45am Roy Abrahams 072 709 7003 SOUTH WEST DISTRICTS FRIDAY 4 SEPTEMBER George…

KWAZULU-NATAL SATURDAY 5 – SUNDAY 6 SEPTEMBER The Lynford Country Weekend Trail Runs Lynford School (close to Ixopo, south west of Durban); 5 September: 30km Umko Descent, 18km Umko Descent & 10km Valley View Trail: 7am; 6 September: 20km, 8km & 4km: 7am Sue Squires / Sandy 039 834 1927 or Facebook: Lynford Country Weekend In honour of the twentieth anniversary of the race, there will be a craft market, an auction tent, kids’ entertainment, a go-cart derby and motorbike enduro riding. Those taking part in the two-day event will receive two entries into the lucky draw: the prize is a team entry to the 2016 Sani2c. Book a camping spot, and enjoy fantastic catering.…