Run/walk your physique

The birth of the South African Association of Mountain Endurance Sports, or SAAMES for short

Suddenly, in March 2020, the South African COVID-19 induced disaster management regulations, parked up the entire field of trail and mountain running events behind an improbably brick wall, namely the government; posted Wildrunner (09 October 2020). More specifically, the Department of Sport and Recreation, overnight became the puppeteer for the entire South African sporting landscape, they remind:

• Under level 5 of the National State of Disaster, running and/or walking had been restricted to home based exercise, with punitive measure is caught not adhering
• Under level 4, exercise on public roads were restricted to a 5km radius of home, between 06h00 and 09h00
• Under level 3, solo exercise between 05h00 and 21h00 were permitted, but no groups.

Permission for any sport to take place under COVID-19 lockdown, required an application by their respective national sporting federation to the Minister of Sport and Recreation. Trail running didn't have a national representation, and on paper resorted Athletics South Africa (ASA), which announced not doing anything with regard to getting races going until early 2021.

However, a small group of trail and mountain running organisers were spurred into working together to secure the interim future for trail and mountain running events in South Africa; and thereby revive Albert Einstein’s saying that "In the midst of every crisis, lies great opportunity". The 'South African Association of Mountain Endurance Sports' (SAAMES for short) got established, with a constitution, several guidelines, and some twenty significant members. This gave trail running a national voice. An application (http://saames.glideapp.io/) enables trail-running organisers to join up, log their events, and access to important venue and event guidelines, protocol specifications and documentation. These are informed by the International Trail Running Association (ITRA) COVID-19 Race Organizer’s Standard Operating Procedures (SOPs).

Of significant interest to me, is the classification of trail races:

• A trail is deemed less than 42km in distance
• A trail ultra medium between 42km and 69km
• A trail ultra long between 70km and 99km
• A trail ultra extra long 100km and further

In South Africa, mountain endurance sport entails both mountain running or trekking, and trail running. With mountain running or trekking, routes may be marked, but often not, and athletes have to practice some form of self-navigation over mountainous and off-road terrain, in either national or private parks, conservancies and over private forms. Athletes compete self-propelled on foot, often with part of the course at night. Trail running is on foot, in a natural environment, including mountains, forests, plains, coastlines and urban parks. There is a minimum of tarmac, not exceeding 20% of the overall distance. Well-marked routes entail sufficient markers (but also GPS directions or maps) for participants to reasonably find their way. Self-sufficient means that participants must carry adequate clothing, communications, food and drink/hydration to progress between aid stations.

Indulge in running

Running for health purposes need not drain your finances, but it is easy to get hooked on splurging.

Recently complimented a fellow runner on a clothing item, he replied something to the effect that he’d been at some event when he saw it and thought “oh I need one of those”. I’ve seen T-shirts (or tops), or running shorts/leggings, or socks and thought ‘it would be nice to also have it’. I’ve over time acquired a selection of clothing and gadgets for various circumstances and applications.

Liesel (Twitter handle @blondvodkablond) tweeted the following about cycling on 18 April 2019: Joining the sport of cycling should starts with the most important question and consideration: “Do you, Liesel take cycling as your lifelong addiction, through sickness & health, the good & the bad, till death do you part?” if yes, welcome to a life of financial irresponsibility.

If enthusiastic and not careful, one could end up spending accumulatively substantial amounts on race registrations; transportation; accommodation; clothing; pre-, during, and post-nutrition; specialised equipment; recovery treatments; etc.

The bottom-line is, one need a relatively good pair of running shoes; comfortable running clothes suitable for the weather conditions, hydrations and rehydration, healthy nutrition—nothing fancy or special, some sunscreen (and sunglasses) when running during the day, a good light (and a reflective strip) when running at night. For safety purposes, it is better not to run alone. There are several social running initiatives, one just need to search a little.

Importance of filling out the tear-off section of race numbers

Some sport-event organisers make use of personally allocated (or loan) timing chips; others make use of once-off-use timing strips; and others make use of allocated barcodes; whereas others continue historical practices of race numbers with a tear-off portion.

I learned the hard way how important it is to complete all required information on the race number tear-off, before handing it in after crossing the finish line. To this day I have not received results for my first township run. I collected my race number early morning, before the race. Having registered online; having experienced the use of both barcodes and timing strips; congestion within the collection roof; limited time before the race started; and not seeing any pens available; I assumed I need not bother.

I pinned my number to my chest, joined the see of people awaiting the start, and the race was set off shortly after. A shuffled the first distance and started running as soon as space permitted. Found a good rhythm while observing the township awakenings as a bunch of people ran through it. I finished my run in (for me) a very good time, received a medal, but to this day no result.

There are companies that specialises in printing stickers for athletes to just stick on, instead of filling out.

Events that make use of sophisticated technology even sms (short message—or messaging—service) a text message to the mobile phone of athletes as they go through the finish line. Some events make use of electronic mats that pick up the timing devices of athletes as they pass over the start mat, some even scan along the way to monitor progress, and again as athletes pass the finish line.

It is further important to carefully check what is captured when doing an online entry. When failing, for example, to change the default gender/sex, one may receive a T-shirt designed for the opposite gender, or receive a goody bag containing stuff for the opposite gender.

myrun—Mobii tap and go timing technology

During one of my many searches I came across myrun, some similarity to parkrun, but also different:

• myrun offers free weekly 2.5 or 5km running or walking events on Sundays at parks, wine estates, hotels, nature reserves and other multifunction venues (https://www.myrun.org.za/venues)
• Interested participants can register online and purchase (once off) a timing band (arm strap) for R50.00 — view this mobitube video https://www.youtube.com/watch?v=4XBRJOX1BCA
• Upon online payment a QR code is generated, which is taken to an event for collection of the timing band, which is electronically linked to the individual concerned
• The mobii-myrun equipment is set up (https://www.youtube.com/watch?v=lwTyVnlDAvI and https://www.youtube.com/watch?v=_9HnLEOShUM) by volunteers
• Events are managed through an app and the start facilitated by an event/run director
• Upon completion each participant taps and hold for a moment the timing band against a pod—view https://www.youtube.com/watch?v=0zbgUV8Rr1A for the myrun timing process
• The myrun pod status, connectivity and battery status is easily monitored https://www.youtube.com/watch?v=ZnwCLbl2zBg by the event director or volunteers
• The results are accessible online, upon login to the myrun website

Mobii’s webpage (http://mobii.com/) states that “Mobii is a team of highly skilled developers that enjoy building new technologies, combining hardware and software. We are based in Cape Town and our team have backgrounds in Military Electronics, Mechatronics and Thermo-dynamic engineering, Software Development and Business Science.” The myrun webpage (https://www.myrun.org.za/) states that “by registering for myrun, you become part of the MyFitness community, where you can join us for weekly runs on a Sunday morning at 8am”. Further details are available from http://www.mobii.com/myrun/index.html

Not known for moderation, once nicknamed Toomuchie

In 2017, once the seed of ‘if you can do 5k, then you can do 10k’ have properly taken root, I actively pursued (in addition to parkrun on Saturdays, and Joburg Zoo Trots 2^nd Sunday of the month) runs on Sunday mornings and some weekday evenings. I’ve been fortunate to find:

• In-Reach night trail runs (https://www.in-reach.co.za/nighttrailruns) once a month, usually third Thursday, alternating between Ruimsig Country Club and Jackal Creek Estate. Both a 5km and 10km (two laps) timed night race, both on and next to golf greens, starting at 19h30, are offered, with meals and refreshments catered by the club houses.
• Kinetic-Events Black Diamond Night Trail Runs (http://www.kinetic-events.co.za/Events/Black-Diamond-Night-Trail-Run) once a month, usually first Wednesday, at various Country or Golf Clubs, mainly at the Johannesburg Country Club, in Woodmead, and Randpark Golf Club; but also other such as occasionally Parkview, Houghton or Bryanston Golf Courses. Both 8km (starting at 19h30) and 4km (starting at 19h40) timed night races are offered, also with meals and refreshments catered by the club houses.
• Adventure Run (https://www.adventurerun.co.za/) initially  Trail Adventure (http://www.trailadventure.co.za/) arranges timed stage and single trails (weekends, Sundays and public holidays) and night (mainly Wednesdays and Fridays) runs at a variety of mainly Gauteng, bit also other, venues. Distances vary from 5 through to 21km in some instances. Trail Adventure also offer events for dogs (and their humans, i.e. bark runs), dua- and triathlons, cycling, canoe, as well as some endurance races. Several events in collaboration with a vacation ownership companies.

I further found that there are a multitude of other providers, such as:

• Bout Time (http://www.bouttime.co.za/) for event registration and timing
• Champion Chip (http://www.championchip.co.za/)
• Entry Ninja (https://www.entryninja.com/) handles entries for sport events
• Entry Tickets (https://entrytickets.net/) for event registration
• Entry Time (https://www.entrytime.com/), an online entry portal not just manage registrations, but serves as handy calender with regard to a multitude of sporting events.
• Fresh Tracks (http://www.freshtracks.co.za/) arranges trails, hikes and tours
• Fresh Trails (http://freshtrails.co.za/)
• KZN Trail Running (KZNTR, https://kzntrailrunning.co.za/) provides world class trail running events across KwaZulu-Natal, South Africa
• Ilumin8 (http://ilumin8events.com/) does event management, sound and marketing
• Iqela Events (http://www.iqela-events.co.za/) offers event management solutions
• Mountain Runner (http://mountainrunner.co.za/) initiate and manage trail events
• Quicket (https://www.quicket.co.za/events/south-africa/?categories=5) online sport and fitness registrations
• Race Organisers Admin Group (ROAG, https://www.roag.co.za/default.aspx) does what the name implies
• Rogue Adventures (http://www.rogueadventures.co.za/) arranges events
• Run Trail (http://runtrail.co.za/eventscalendar/) offers an event calendar
• Spectrum Sports (SS, http://www.spectrumsport.co.za/) does online entries, event timing and listing of results
• Sports Vendo (https://www.sportsvendo.co.za/events) is a sport event management company
• Stillwater Sports (https://www.stillwatersports.com/) is a lifestyle sports event specialist organisation
• Trail Hub (http://www.trailhub.co.za/events/upcoming/) list events
• Trail Series (http://www.trailseries.co.za/) by Wild Runner, Spur Series
• Wannado Events (https://www.wannado.co.za/) event management
• Web Tickets Active (https://www.webtickets.co.za/) handle registrations
• Wild Trail SA (https://www.wildtrail.co.za/)

I indicated that I will supplement the list above as I discover omissions, such as:

• City of Johannesburg walking trails (http://www.jhbcityparks.com/index.php/2015-04-29-12-30-27/walking-trails-contents-50)
• Cool Ideas Trail Running (http://www.tlctrailrun.co.za/)
• Entry Rush (https://www.entryrush.co.za/)
• Eventtiming (https://www.eventtiming.info/) for KZN road races
• Jozi Trails (http://jozitrails.co.za/)
• Metro Sports (https://www.metrosports.co.za/) a site dedicated to growing the sports and fitness community
• Southern Trails (http://www.southerntrails.co.za/)
• Wild Africa Experiences (https://www.wildafricaexperiences.co.za/)

In addition to weekly parkrun, one extra timed event per month

A fellow local parkrunner, work colleague, and inspirational influence, shared that she strives to do one additional event per month. The first I latch onto was the monthly Johannesburg Zoological Gardens, usually the second Sunday, Joburg Zoo Trot. My first of many on 13 February 2016.

Participants my either run or walk, in the peaceful setting of the Johannesburg Zoo, Jan Smuts Ave, Parkview. The trot consists of either a 5km or 10km (two laps) fun run or walk on the zoo’s paths. Nominal payment (reduced entry fee and for parking—which is ample in the new parking garage) at the Zoo entrance. Registration (medal for every three events done) is from 07h00 and the start at 07h30. An electronic timing board is set up for most trots, but individualised timing not done. There are water fountains on course, a restaurant, take away stalls, and picnic facilities. Herewith the link for the 2018 calendar http://www.jhbcityparks.com/index.php/zoo-trot-2018-calendar

On Sunday 26 June 2016 I completed my first ever road race (5km only), the 20th Northgate Shopping Centre road race. I found the large number of club-dressed athletes daunting, but enjoyed the run. The first 10km athlete came in the same time as I did. My second road race the SASFin 5km Gerald Fox, in Parkview and ending in the Joburg Zoo, on Sunday 18 September 2016.

The seed of ‘if you can do 5k, then you can do 10k’ geminated slowly and prompted me to search for suitable running opportunities. I regret not keeping proper records of my searches, as my findings could have been quite useful. However, I do have a vivid recollection of my first ever trail run, the Lusa Community Chest first annual Trail Run at Klipbaai, in Vanderbijlpark, on 25 September 2016:

Klipbaai [an angling club property] is a scenic and secluded venue on the banks of the Vaal River. The trail leads through MTB single tracks, bluegum and acacia forests along the river banks. It is a fast and beautiful race crossing through tunnels along the river from Gauteng into the Free State. The event, hosted by Spectrum Sport, had been aimed at raising diabetics awareness, and included both an 8km and 18km I opted for 8km. http://www.ndorfin.co.za/events/community-chest-trail-run-18-8km/#.W6Yol_ZuJ-0

My second trail run had been at the Aviantu Estate, Muldersdrift, on Sunday 2 October 2016. Two distances, 6km for the not so fit and newbies (which I chose) and 12km for the experience trail runners were available. To avoid bottlenecks self-seeding starting runners off in batches had been used, batch A for fast runners, to batch H for slowest runners. A first experience for me as newbie.

How to capture a Freedom parkrun

Provision is made by parkrun to capture the completion of a parkrun course at a time different to the normal parkrun events. It might be a situation of being in a particular area on a day other than a Saturday and you want to exercise, or just experience a the parkrun in the area. It is feasible to record your endeavour. However, do keep in mind that

• Freedom runs do not count towards one’s run total or any of the parkrun clubs
• Some courses (many on private property) are only accessible during normal parkrun times, it is therefore recommended to email the relevant parkrun (can find the relevant email address on each parkrun's webpage) well in advance to make enquiries, keeping in mind that event directors coordinate voluntarily and may not respond soon
• The webpages of specific parkruns are not always 100% up to date, the route may have been adapted without the webpage been changed

To capture a freedom run/walk is quite simple:

1. Either click on the ‘manage my profile’ link toward the end of the last results email received. Alternatively visit http://www.parkrun.com/ and log in to your personal profile
2. Scroll down the online page to ‘freedom’, 5^th from the top and click
3. Fill out the box that appears and click on ‘Add’—voila, its done
4. Your list of captured freedom runs/walks appear at the bottom

It has become a tradition in South Africa for dedicated groups of parkrunners to arrange, where feasible, a schedule of freedom runs on Freedom Day (27 April). One is free to join any one or more of the scheduled freedom runs. A Facebook group exists named ‘9 Freedom runs for Freedom day’. It remains to be seen what will transpire in 2019 with Freedom Day falling on a Saturday (parkrun day).