Sunday, 11 October 2020

A fit and healthy lifestyle (reminiscing and lessons learned)

On Saturday, I had the pleasure of speaking to a group of children, teens and some adults from the Parys Multisport Club, which is run by Pierre Fourie. Pierre coaches children from primary and high schools for athletics and cross-country and he also has a number of adults who he coaches. Pierre started the club only a few years ago and he hosts a weekly time trial here in town. He has also been involved with organising and hosting school cross-country league events. 

Photograph with Pierre (in the middle) and Wilfred, an experienced athletics coach who I actually first encountered in the late 2000s when I was working for SuperSport's Let's Play programme (Wilfred is also a karate instructor).

Pierre invited me to speak on 'A fit and healthy lifestyle' as I have been active throughout my life and for me sport is very much about health and wellness. Too many teens stop doing all sports when they leave school. 


In thinking about content for this talk, I considered my very diverse sport participation and the lessons I've learned along the way from this. It really is too good not to share, and so I'm writing it down here - for me to remember and reflect on too.

All kinds of sports

At primary school (perhaps from Grade 4 on?), I played netball and did swimming. Netball is the only activity I can really recall for which there was any coaching / practice. Swimming was mostly during phys ed lessons but perhaps in Grades 6 and 7 I recall some swimming practice and also races against other schools.

Athletics was a minor event in primary school with only the annual sports day (little to no preparation for this - just a trial to determine who runs what. 

Outside of school I was always swimming and rollerskating, climbing trees, riding bikes and spending lots of time outside.

For my first two years of high school I went to Potch Girls. I played netball briefly (decided it was no longer for me), swam briefly (the 6am morning training sessions were not for me) and stuck with athletics early in the year. Athletics at the school was pretty good and I jumped into the sprints (100m and 200m and relay) as well as long jump, high jump, hurdles and javelin. After school I remember hours spent rope skipping - solo and group (remember those neon ripper skipper ropes?).

Back at school in JHB, athletics moved from summer to winter and I had a great coach and loved our training sessions. We had 'matches' once a week in season too. At this stage I never thought that I would run further than 200m!

A friend on the athletics team (and classmate) invited me to join him and his dad at a 10km road race. They came to fetch me and off we went. Henry ran with me. I remember taking a few walks too. It must have been on our third or fourth event - a 10km Nite Race in Alberton - that I ran the whole way without walking and clocked a sub-60. After this, they would come to fetch me and we'd all run our own races (Henry was faster than me). This continued through to the end of my schooling and I am so thankful to Henry for that first invitation (and please with my young self that accepted it!).

I must have been 15 when I first joined a gym - Vic's Gym at the top of Sovereign Street in Kensington / Bedford Gardens. There I got into super circuit and aerobics (high impact and step). I would walk up the hill to the gym, do circuit before aerobics, nail one or two aerobics classes, and then run home downhill.

At university, I was enticed by the Underwater Club and within my first two weeks began playing underwater hockey. For the first year I played once a week and loved it. I dabbled with climbing but as I was at the gym daily and playing underwater hockey, it never stuck.

By first year I'd moved to the Health & Racquet Club in Bedfordview. It would later become a Virgin Active. There I discovered treadmills, which I loved. Also the StairMaster, still super circuit and also aerobics classes - still high impact and step but also powerpump and yoga. Later they brought in spinning classes too. I was at the gym seven-days-a-week.

Within a year or two I was playing underwater hockey one or two nights a week and then on Sunday mornings too. I made the Provincial B side and then the Provincial A side, by which time I was playing five times a week. And then the National side. 

I was still doing road races on weekends.

In 1998 I went to the US for a few weeks and there I had no underwater hockey or gym. I started running every day on the road. Returning home it was a juggle with gym, road running and underwater hockey - but I loved it.

In mid 1999 I discovered adventure racing. Where underwater hockey had been my obsession and I couldn't imagine my life without it, adventure racing took over every inch of my brain. I was obsessed from the start. Adventure racing changed the direction of my life.

I got a mountain bike after the first race but had not yet done much with paddling. I was still mostly running and in the gym.

Adventure racing led to ultra trail running and staged racing. I had the fortune of running in the US (Pennsylvania, Virginia, Colorado and Hawaii), Brazil, Costa Rica, India, Namibia and SA, trading writing for running in most cases. (Much of these before I started this blog in Jan 2006).

In the mid-2000s I was doing a lot of media work in adventure racing - travelling abroad to write for races and teams, but also local work in writing and tv. From this I got experienced that I would never have been able to afford but I found it challenging to keep up my own training with the long hours that I was working. 30-minute runs kept me sane and somewhat fit.

When I started adventure racing, I also got into orienteering to improve my navigation skills and, from about 2000, I was regularly at orienteering events for the next 15 years. I also loved orienteering coaching for schools and for our junior team. Orienteering led to rogaining and I have had the fortune of doing doing two 24hr events abroad - in Estonia and Ireland - and many (all but one, I think) of the local annual rogaining events, which have always been a highlight every year since about 2003. We hosted two rogaining events out here in the hills surrounding Parys.

Adventure racing also led me indirectly to staged ultras. My first being the Kalahari Augrabies Extreme Marathon - must have been 2001. I found out about it a week before the event because of a product review (bivvy bag) that a magazine asked me to write. Running through the night on the ultra stage was very definitely one of those epiphany moments that I'll never forget.

In 2001 I got pulled into the ladies team for Camel Whitewater and this is where I got a good water base in rafting and understanding water. By the mid-2000s I was paddling occasionally (K1 and K2) but it was only in 2008, in preparation for my first (of three) trips to participate in the Abu Dhabi Adventure Challenge, that I properly began to paddle properly. Paddle coach Russell Willis sorted out kinks in my technique and built me a solid paddle style. For three years I would paddle for four to six months of the year. 

Around this time I also gave up my gym membership, something I would never imagined that I would ever do. I was out on the road, trails, water and in studios - not enough in the gym to warrant a membership that I wasn't using.

By mid-2008, I had started pole dancing. I'd heard talk of it and found a class in Edenvale. I loved it from the first because it was hard! After six months I did an instructor course and then taught one or two pole classes a week for the next 4.5 years. 

I started going once or twice a week to Ashtanga yoga classes in 2011 (for a few years) after an introduction to acroyoga at the 2010 Abu Dhabi Adventure Challenge.

In 2012 I heard about aerial circus classes and would head off there once or twice a week. Trapeze, silks, ropes, lyra, chinese pole and a lot of strength and flexibility drills. It was brilliant and rewarding. The school closed after a year or so. I went back to some pole but mostly was into running, yoga, paddling and a dash of biking.

I've been out of adventure racing for a long time, mostly because I don't have the disposable income for it. It is still in my blood though.

My running has been diverse from road to trail, parkrun to ultras and also multi-day staged events, ultra relays and circuit races. 

10 years ago, when I turned 35, I began my annual birthday running challenge where I run the consecutive number of days of the age that I am turning in the lead up to my birthday. I needed this to restore balance when I found that I wasn't prioritising myself or my training  - too much work and event organising. I still do this birthday challenge now although I'm more on track so it is not as impactful as it has been in some years.

In 2015, I was juggling life between Parys and Jo'burg so I was mostly running and orienteering with a little paddling and probably some yoga.

Since I've lived in Parys (Dec 2015), my proportion of paddling has increased - mostly flatwater and some whitewater in the last three years. I've done some yoga classes, some self-practice (never enough!). Running is still my base - mostly on trails. I used to ride my bike around town a lot but I haven't done so since I got Rusty (my dog) as she is often with me (I need a bicycle sidecar!). I'm always short on time and for the most part I do activities where I can also get Rusty out for exercise (or just an outing) - so running and paddling dominate and I haven't been on my bike for too long.

I've been the Event Director of our Parys parkrun for five years and so I've been very involved as a volunteer and a regular participant. I enjoy the myRun too on Sunday mornings. We also have a Friday-evening Ultimate Frisbee game, which I thoroughly enjoy. Tough game!

In the past five years, the activities that I have really missed have been orienteering (especially for my orienteering family) and pole.

I enjoy competition and have had some really good results over the years (ultra running), but sport for me has been very much about having a fit and healthy lifestyle and trying all kinds of activities.

LESSONS LEARNED

Don't ever stop!

It is easier to just keep ticking over than to start from scratch. When you're unfit and heavy, any training is hard, hard work. Rather just keep doing something, all the time. 

Having a base fitness also means that you are ready to jump at opportunities that come up, like running a seven-day staged ultra with a week's notice or running 70km through the night with a friend that you are crewing for.


Give everything a try

Don't dismiss anything until you have tried it. I used to think circuit races made no sense. I decided to do one and loved it. I've done four and I'd do more in a heart beat.

 

Specialist or master of none? 

Back in the late 90s and early 2000s, I was running up a storm. I focused on short, hard and fast in training and had not yet gotten into ultras. I'd run 5km in 20-22 mins without too much strain, my 21km PB is 1:36 and my only marathon is a 3:29 (3rd lady!). And this was on treadmill running (8km a day) and aerobics classes. I was pretty much always in the Top 10 women's placing at 21km events in JHB (8-10 usually).

I've also had some great results at ultras (overall, not just women's category), but again with really not much focused training put in.

Sure, the environment now is different to what it was 20 years ago, but could I have been a trail running star? I don't think I have the temperament. 

Instead of being a specialist, I'm a master of none. I'm good at lots, but not expert or champion because I've never focused on any one discipline, even running. I usually juggle a bunch of sports because they all give me so much joy and satisfaction.

That said, if I had focused on one discipline, I could have maybe been a champion but I would have missed out on so many other experiences that have contributed to making me who I am.

Injuries

A number of years ago, my mom's friend asked me why I was never injured. She had runner friends who were regularly out of action and at the physio. 

I had two answers to this. 

1. While I've been running distances of 10km or more, and running almost daily for 30 years, I've always gone with quality vs quantity. I think the only 100km weeks that I've ever put in have been because of an ultra race that week!

 2. I am all for cross-training instead of a single-discipline focus which is sure to result in an over-use injury. Mixing it up strong legs, strong upper body, strong core. Good genetics helps too.

I can count my injuries on one hand:

2000 - stress fracture in left shin as a result of worn shoes 

2002 - foot injury at a race when I took a bad step on a round rock. Doctor suspected a fracture in a bone on top of my foot, strapped me in a cast for two weeks. I then began months of proprioception and stability exercises.

2003 - weird pain in my groin directly as a result of a fault in a pair of new shoes. It took me a bunch of unhelpful physio sessions to nail down the cause myself. I never had another problem once I stopped wearing the shoes.

2020 - currently dealing with a toe and knee issue (more on this in another post). Physio and orthopod and x-rays have ruled out any knee issues. I slammed my big toe into a rock about three months ago. But, I actually suspect that my 'injury' and discomfort is from my new trail shoes! I'm in the process-of-elimination phase.

I've had other niggles not lasting longer than a few days and stupid stuff like a cut foot, sliced knee, near-decapitation rope burn and the like that have seen me off for a few days here and there.


Keep a log

In my early days of road running I received an A5 running logbook at a race. I began using it. When it was finished, I made my own version, printed copies and used this format for many, many years. I would log running distance, time spent at aerobics and yoga classes, distances cycled or paddled, races, runs, people, illness, injury... I swopped to a digital log on an Excel spreadsheet but it was never quite the same as that paper booklet.

I haven't kept a log for at least the past seven or eight years. And right now I can kick myself because in trying to establish a timeline to pinpoint when my knee niggle started and the possible causes and influences, I haven't got a log to refer to.

A log is not just about time and distance spent keeping fit, it can also record when you get new shoes, a change in diet, your weight, friends who have joined you on training runs and adventures and races, and events and places that you've been to.


If you need a goal, set one.

I don't need a goal to train but they are handy. If you need the commitment to a race date to get you out of bed, find a race (real or virtual) and enter it.


Find a friend

In my last years in Jo'burg, I had three running fixtures that kept me on track. On Wednesday evenings I ran with Rob. On Friday evenings I ran with Jason and once a week I would take my friend's huskies out for a run. Regardless of whatever else was going on, these fixtures kept me going. And I loved them for the exercise, more distance than I would have run alone and their companionship. I had always run on my own and starting to run with people was daunting initially. I found this to be a blessing.


Nothing lasts forever. 

Underwater hockey was my life. Going to the gym was my life. Then adventure racing was my life. At each stage I couldn't imagine my life without any of these. I have been deeply passionate and involved in all of my activities - orienteering, pole, circus, yoga - but nothing lasts forever and the time that they occupied in my life was significant, rewarding and memorable. But there are other things out there too.

It may be that you have to give up a sport. You may move away from it, have to give it up because of financial reasons or a change in life and availability. Or you may have an injury or illness.

Let go. There is always something else.


There is always time.

(not necessarily a lot, but there is always time)

My annual birthday game reminds me of this again and again. There is 20-30 minutes to do something each day.

I'm always pushed for time but taking Rusty out is a non-negotiable. Where I may not prioritise myself, I prioritise her.

To go paddling I must drive to the paddle club, get out my kayak, get on the water, put in a session (30-45 mins), get out, store my kayak, drive home... all of which ends up taking 90 minutes.

But, I can run or walk from my doorstep. A 20-minute, 4km session is the best exercise value in terms of time, effort and gains.

If you're writing exams, still do 30 minutes a day. It clears your mind and exercises your body. Not having time around exam time is a poor excuse.

If you leave school and are not longer playing team hockey or athletics or another sport that has been presented to you on a silver platter, find something new that you can do on your own or join a club. Leaving school is not a valid excuse to stop doing sport.

Working? We all work. I work crazy hours but I go crazy if I don't do anything. I take off an hour or two in the evening  and I work at night, often till very late.

I'd say the big juggle is working and caring for children, especially if you have no spouse or the spouse doesn't assist. Put the kids to bed and follow a fitness video on YouTube, push your baby in a pram or baby jogger. While you won't necessarily make it everyday, a few days a week should be doable. 


Sport is about people and communities

My underwater hockey family. My adventure racing family. My orienteering family. My parkrun family. My running family.

Through these communities and various events, I have made friends.

I was Parys parkrun Run Director on my first weekend in Parys and I quickly learned names and recognised familiar faces at the shops and about town, especially of the volunteers and regular participants. I also started going to the paddling time trials and meeting people at the club. It was the best integration to a new town that I could have had.

Meeting people and making friends is mostly about just showing up, being there and being involved.

The physicality of activities is its own reward but the people that I have met along the way, around the world, have truly enriched my life.

If you ever move to a new town or even a new part of a city, join a club, show up at time trials, volunteer at a parkrun or take up classes in something new. Say hello, be friendly and extend a helping hand. 

Surround yourself with people that are like you and have common interests and you'll find it easy to enjoy a fit and healthy lifestyle throughout your life.

First fire fighting experience

 While fires on the highveld are a norm in winter and early summer, I have not yet been involved with any fire fighting on the farms just outside of Parys. Being in town, I usually hear about fires after they have happened (or not at all).


On Saturday I went to the Koedoeslaagte Trail Park & Venue to do a talk for the Parys Multisport Club's young cross-country and athletics athletes on 'A fit & healthy lifestyle'. Just before I left, smoke was spotted and it looked like a fire in the area. It looked closer than what it was. As I drove, I kept an eye on the growing cloud of smoke. 10-minutes later, I was near the blaze, although I could not yet tell where it was coming from - somewhere down near the river. I stopped outside Klipdas Boskamp and called Jeanne-Marie to ask if they needed help "Yes please, follow the smoke" she instructed.

And so began my first experience of fire fighting. My first task was to get the sheep to safety. I've always been rather fond of sheep, especially lambs. But after this interaction, I now know for sure that sheep are really, really not the smartest domesticated animal in the barnyard.

The next six hours were all about beating flames, checking burn edges for fare ups and being absolutely astounded at how quickly embers flared up in the gusty wind, the immense heat, floods of heat and smoke and massive raging flare ups - just when you thought it was all under control.

Those are not flames behind me - sunlight on smoking grasses. Two hours after this I no longer had any skin visible under the soot. Totally inappropriately dressed and wearing Vibrams! My first time wearing Vibrams in ages and I ended up spending the day tramping through the bush and fighting fires!

While Graeme Addison - who has lived out here for around two decades - considers this, and the many other fires today in the area (some part of this and others independent of this one), to be the biggest burn in the area in his time, this one would be small by the standards of the Australia, California, Knysna and Cape Town fires.

By the time I left Klipdas around 19h30, it looked like everything was safe. Driving home, I saw the telltale glow of other fires in the tinder-rich hills on other farms. There is a 90% chance of rain between 12h00 and 14h00 today (lesser percentages on either side). We really need this forecasted rain to properly put these fires out fast.

A number of people from the surrounding farms pulled into Klipdas with water tanks and pumps on the back of their bakkies to help fight the fires. They have a lot of experience and work quickly and efficiently to cover ground. Others brought drinking water for fire beaters, keeping an eye on the many people spread around the farm. I have so much to learn about fire fighting. 

On the farms in this area, I'm quite sure that the people slept in shifts to keep an eye on the wind and smoldering logs and grasses. Here in town we are protected; out there on the farms the dry vegetation waits for any excuse to ignite. 

Fortunately, my other home-from-home spots, Otters Haunt Parys and Kopjeskraal Country lodge were unaffected by this fire. 

Monday, 5 October 2020

Kayaking confidence

Whitewater kayaking is one of those things, like SCUBA diving, that you shouldn't do alone. When you're dealing with water, even in knee-deep flowing water, tragedies can happen. 

I've been paddling on-and-off for 20 years; more on in the last five years since I've been living in Parys. My paddling has been primarily flatwater or low-grade flowing water with some time spent on the commercial rafting section with its Class 2-3 rapids.

About four years ago, I learned to eskimo roll. With low water, we didn't paddle much that season. The next summer I took to a whitewater sit-on top as my roll wasn't 100% and I also didn't get in much practice. On the sit-on-top I did pretty well and started to practice the essentials of eddy catching and ferrying - but again I don't recall us paddling downriver very often - probably because we'd started Vagabond Kayaks and spent every waking hour working.

By the end of 2018 I was paddling our own whitewater sit-on-top and also taking my long Marimba down the river - Vaal and Orange. Late last year, I started paddling our whitewater creek boat, the Pungwe, working more regularly on rolls and paddle strokes. Celliers has been a good coach, guiding me through progressive skills.

We got in a number of good trips last summer, another in winter and I've had two trips in recent weeks.

Right now I'm still practicing eddy catching and ferrying - to get sharper and more accurate - as well as surfing in waves - a good way to hone skills.

I'm finally at the point where my confidence has developed to the point where I know that I can roll if I capsize and that I can handle water of varying levels without worry. This also makes me less of a liability for those with whom I paddle. And, of course, I know the rapids in our section of river pretty well now too.

With the river up for the first time in ages (up from maybe 15 cumec to 45 cumec), I was keen for a paddle and on Saturday afternoon I headed out with my friend Karen.

Karen below a sweet rapid.

We made it a smooth, quick paddle, getting on around 15h30 and home by 18h00 (with thanks to Graeme who picked us up).

Beautiful afternoon light on the river.

I enjoy teaching people how to paddle, and taking friends and clients out on flatwater and even Class 1 rapids (low risk, good fun), but I certainly don't have the whitewater experience yet to take other people down this section of river without another guide. I am pleased to be making progress off a solid skill foundation.

Monday, 21 September 2020

I'd like a Golden Week

 Every year, China (and Japan - maybe others too) have a Golden Week. In China, this is a 7-8 day public holiday that was created in 2000. It turns out that there were three of them during the year: one before the Chinese New Year in Jan/Feb, one at the beginning of May and another at the beginning of October. It seems like the May one has been dropped and it just a one-day public holiday.

Three or four days of paid holiday are given, and the surrounding weekends are re-arranged so that workers in Chinese companies always have seven or eight continuous days of holiday. These national holidays were first started by the government for the PRC's National Day in 1999 and are primarily intended to help expand the domestic tourism market and improve the national standard of living, as well as allowing people to make long-distance family visits. The Golden Weeks are consequently periods of greatly heightened travel activity.
What a great idea!

Instead of itsy-bitsy public holidays and long weekends, how good would it be if everyone took a week off.

Of course, we have the experience now from the five weeks of Level 5 lockdown where email and phones went quiet.

For work, we interact with China and we know to make our plans to fit in with Chinese New Year, when the country almost closes down for a month, and then again like with this Golden Week.

What I most enjoyed about the lockdown was that I could take a break and not be in an anxious sweat during this time about answering emails and getting back to people. This is what I absolutely hate about being away even for a day - I just can't keep up and then I'm behind. Being away for a few days has nme feverish on return. But, if everyone is on holiday and everyone else knows that the business is closed for a week, well, no emails, and no during and post-holiday stress.

The only downside to the Golden Week, which has created some controversy, is potential for overcrowding at much-visited locations. The other downside is that you get two main holiday periods for everyone instead of shorter breaks throughout the year.

Personally, I'd like a balance with one Golden Week and then a smattering of public holidays to achieve a fine balance.