LETTERS
Therefore , I have been experimenting with my own training and recently beat my year-old marathon PB of 3:38 with a 3:36 at the Pick n Pay Marathon , then surpassed that with a new PB of 3:32 at Deloitte Pretoria . These are some of the things that worked for me , and might work for other people .
• Developing mental toughness : This was achieved through a solo marathon distance in December , then a tough 15km at Kudus , a very hilly Dis-Chem race , and a rough PWC race , which got me a PB . It was important to tell myself that I will do well , and I will not walk unless injured . It worked wonders , and my mental resilience is getting stronger .
• Making hill training a staple : It ’ s important to ensure that hills are done consistently . In addition to conditioning the mind for race day , hills also strengthen muscles for efficient running , and even more so hill sprints .
• Long runs : Since I do not have the time to do a 40km every Saturday , I do about 21km on both Saturday and Sunday , at a pace slightly slower than marathon race pace . This has proven beneficial to my endurance and aerobic capabilities .
• Fueling : I ’ ve learnt the use of supplements , both during and after running . That includes learning to eat on the road , and having enough energy gels or Mageu for sustained energy . Meanwhile , electrolyte replacement and the use of Glutamine have aided my post-training recovery in a way that I never imagined .
• Rest : Rest requires discipline , and I ’ ve learnt to honour scheduled rest days . This extends to resting whenever I feel a niggle or strain , and taking two days ’ full rest after a marathon , followed by an easy two weeks , while continuing with recovery supplements .
RUNNING FOR CHARITY
Road Running is a growing sport in this country and this has been evident from all the sold out events this year , including the likes of Comrades and Two Oceans . In fact , some races are sold out in a matter of days , due to a growing interest in running . Meanwhile , having thousands of experienced runners in the field goes a long way to influencing public perception . For example , having the courage to run the Comrades Marathon is taken as a matter of being disciplined and brave .
So , how about making sure that every runner or athletic club chooses a charity organisation of their choice when they enter long distance races ? This will make sure organisations that struggle in these trying economic times are financially supported , and big business can also be asked to come on board to support any cause that would make the lives of the vulnerable better .
Perhaps we can propose that for every entry in an ultra-marathon or marathon , a certain percentage must be donated to a chosen charity by the organisers of the race . Sport , in particular running , is a formidable platform for channelling our energies to convey the message for worthy causes , and as runners we ought to give our time to charity , and encourage other South Africans to be generous . That would also go a long way to raising awareness of the needs of the destitute .
Running ought to contribute to the welfare of society and building the nation . This is my call to South African runners . It is doable , so let ’ s do it ! – Muntonezwi Khanyile , via e-mail
Many races already have official charities that they support , and many runners already make donations to these charities , or run for their own chosen causes . I ’ m not sure it would be enforceable , or financially viable , to compel every race organiser to make a percentage donation to charity for every entry , but I do think many organisers already do this . – Ed .
All the best to my fellow runners in achieving your goals . – Tumelo Mabua , Pretoria
Thanks for sharing your experience and advice , Tumelo . Sounds like the hard work is paying off , and a sub-3:30 should come soon . – Ed .
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8 ISSUE 105 APRIL 2018 / www . modernathlete . co . za