RUNNER'S FUEL: BLISS BALLS

It's become a Sunday night tradition to make some date/bliss balls for the week, these are great since they are a quick, easy and healthy snack to eat pre/post training. They are convenient when traveling since they can easily be stored in a small container or zip-lock bag. They are also very versatile and it's fun experimenting with different flavors and varieties. Below are some of my favorite Bliss Ball recipes.

SOME HEALTH BENEFITS OF DATES:

• Dates contain several vitamins and minerals, in addition to fiber and antioxidants.

• Dates are a rich source of energy, making them ideal for a pre-run snack.

• Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control.

• Dates contain several minerals, including phosphorus, potassium, calcium and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis.

• Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.

• Dates contain several types of antioxidants, such as flavonoids, carotenoids, and phenolic acid, that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s and diabetes.

RECIPE:

BASIC BASE:

• 500g Dates, soaked before in hot water.

• 2 cups fine coconut

• coconut to roll in

APRICOT-COCONUT BLISS BALLS

• 100g dried apricots, soaked in hot water

• coconut to roll in.

CHOCOLATE FUDGE BLISS BALLS

• 2 tbsp cocoa powder

• cinnamon, to taste

• sea salt, to taste

• roll in cocoa

CHOCOLATE-COCONUT BLISS BALLS

• 2 tbsp cocoa powder

• more coconut to roll in

FIG-DATE & COCONUT BLISS BALLS

• 100g dried figs, soaked in water

• more coconut to roll in.

NUTTY BLISS BALLS

• chopped nuts of choice, I like to use pecans or walnuts

• 2 tbsp cocoa powder

• more cocoa to roll in

APPLE-CINNAMON BUN BLISS BALLS

• dried apple pieces, finely chopped and soaked.

• 1 cup chopped pecan/walnuts

• cinnamon to taste

CHOCOLATE CRUNCH BLISS BALLS

• 2 tbsp cocoa powder

• 2 tbsp cocoa nibs

• more coconut to roll in

METHOD:

1. Blend everything in a food producer until it forms a dough-like, but smooth paste.

2. Roll into little balls and dip in coconut or cocoa powder, depending on the variation you choose.

3. You can also get creative and add in any other ingredients or flavors you like.

4. Have fun and enjoy!

Please comment below if you have a cool suggestion for a new combination I can try. :)

- Annie

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REFERENCES:

https://www.healthline.com/nutrition/benefits-of-dates#section3

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-dates.html

FROM ZERO TO ULTRA

This past weekend at the Two Oceans Ultra Marathon one of the athletes I coach ran her first Ultra Marathon...In fact, she literally went from 0 to Ultra in 110 days! I am extremely proud of her and how far she has come this year! Read her light-hearted, motivational story below on the insight she gained from running an Ultra.

With the big 40 on the horizon and an apocalypse of 2018, I decided to make “Running my first marathon” my no. 1 new-years resolution in 2019. I am still unsure as to why I decided to choose such a tough goal instead of the usual “be kinder to myself” or “have more fun” gobbledygook, but the clues may be in the lessons I have learned from the past 110 days.

In a nutshell: Being a novice with only two half-marathons under my belt, I decided to tackle the Bay2Bay 30 km challenge and the 36.2 km Red Hill challenge in preparation for the Peninsula marathon with the date circled and pinned to the blackboard for 17 February 2019! Needless to say, the last 6 k’s of the B2B were the hardest with almost collapsing at the finish line, to the last 6 k’s of the Red Hill also feeling just that tiny bit too far, to the “big day” with the last 5 k’s battling through a potent cocktail of Muizenberg sand and a blistering South Easter in the “Deep South” – well at least that was what it felt like to me YES! #newyearsresolution1done!

It wasn’t easy, but I made it.

The BIG ONE: Ok so now I have done it and "got the ticket", I was content with my 21 km Two Oceans entry. My new acquainted running gang kept on talking about either the ultra or the Comrades and when the opportunity arose via a club member (whom unfortunately could no longer participate) I grabbed it with both hands. (A special thanks to Clement Whittle who gave me his ticket.)

I will never forget the day I phone my coach and told her the news...

Silence on the other side...

"I nearly fell off my chair. I reached for my calendar and started counting the weeks. Less than 8-weeks until the start of the race. I knew it was going to be tough and a lot of hard work, but knowing Jana with her determined and hardworking attitude I knew we would make it. I wrote in big bold letters: TWO OCEANS ULTRA MARATHON on the 19th of April. So the journey began..."

In order to avoid boring you with long and soppy stories, I herewith reflect on lessons learned /wisdom gained and experience for anyone out there who are having wild and crazy thoughts about running as a “newbie”

1. “Only the disciplined ones are free in life. If you are undisciplined, you are a slave to your moods. You are a slave to your passions.” – Eliud Kipchoge. There are no short cuts. On my first morning of joining the Tuesday 04:55 am running group, a running mate, Julia who became a trusted advisor and mentor looked me straight in the eyes and said “make sure you pitch up” – there is no replacement for the gruelling long hours at least 6 days a week, early mornings, exhaustion, pain and ‘semi-heart attack-like’ feelings you will endure. This, of course, excludes the endless training sessions on, either Tafelberg road with the wind screaming in your ears like some demon character from a horror/fantasy movie or Kloofnek/Camps Bay drive hill.

2. For a start, I would recommend getting a pro to help – someone who knows their stuff. I was fortunate enough to get into contact with my coach, Annie Bothma, who is a professional runner herself. Not only will you know how many mileage to do but strengthening exercises are crucial, as well as a couple of yoga session just to keep me zen.

3. Don’t think that you know because you don’t know – LISTEN and soak up every ounce of advice you can get from burning feet, to what to eat, to running pace – all of it matters.

4. Find your crowd whether it be the “morning glories”, “the crew” or the “slow your long roll” – herewith a special shout out to the lovely ladies of Tuesday mornings under the caring and motherly love of Lara Kaplan and the Atlantic Athletics Club who made me feel right at home. It is the motivation and encouragement, the quick check-ins, the coffee afterwards, the chattering and laughing that makes all of the difference. O and let me not forget the snack breaks in between long runs!

5. Surround yourself with like-minded people whilst training for a big race – I thought I was just entering a weird phase of hitting my bed any time from 7 pm and becoming a recluse whilst training, but I found a running partner in crime, Marissa whom one morning told me that she got so angry at a party because dinner was only served at 08:30 pm!! Well needless to say we got on like a house of fire! Another lesson I have learned is to take it easy at least 2 – 3 weeks before a big race. In future, I will not travel or say yes to any socials for the simple reason of resting and limiting your fatigue levels.

6. When the going gets tough, the tough get going! Like life, this is what running is about - whether it is dealing with a curveball or a disappointment, you have to keep going. Case in point was the change of the route 2 days before the big day - not having any experience with the new route, race day became quite daunting, however, the only way over it is to get through it - finish en klaar. Unlike our world today where it is easier to blame someone else or having an excuse for everything, or popping pills to fix something, you only have your thoughts to deal with - running breaks down mental walls and enhances your resilience towards the curveballs and teaching you to hit them for a six.

7. You get to know yourself really really really well. It basically boils down to me, myself and I whether it is for a 10, 21, a 42 or 56 km. You read about it and everyone tells you that "it is all in the mind" but it really is!

A very special thank you to Annie for your exceptional passion for running, for always being enthusiastic, properly preparing me from programs to glute tightening exercises to making coffee and going through the route to all the love and support! To all my friends and fam - thanks for sticking it out through the tantrums of an ultra runner - the ups and the lows. AND LASTLY, in honour of my late father, this saying always comes up when the struggle is real: "Believe in your God, believe in yourself and fight until the bitter end."

If I can do it, so can you! This is only the beginning.

- Jana le Roux

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If you need help and guidance preparing for a race, please feel free to contact me for more information regarding coaching.

Annie Bothma

firedfitness@gmail.com

(061) 498-6390

https://www.firedfitness.net/

#RunClean

I honestly don't have a lot of words to describe how I am feeling right now...

Frustrated is definitely one of them, sad should be in there, mad, well kinda, but mostly just very disappointed...

After being unable to compete in the Two Oceans event for the 3 years I was gone in the States,(from August 2015-Jun 2018), I finally got my chance to line-up at the start of the Two Oceans Half Marathon yesterday. (In my post 'The Medals Against the Wall" I share my first Two Oceans Half Marathon Experience.) Yesterday the Two Oceans Marathon celebrated its 50-years of running the event.

"The Old Mutual Two Oceans Marathon has earned a reputation as the world’s most beautiful marathon. The first race was held in 1970 and saw 26 runners line up to face the unknown challenge. Since then, the race has become a national institution and a firm favourite with local, upcountry, and international athletes. Old Mutual is proud to continue its association with this great event, which is the premier event in their road-running portfolio. Participants can choose from various distances – the scenic 56km ultra marathon or popular 21km half marathon and the 5km or 2.5km fun runs. The event attracts close to 30 000 participants across all the distances and provides them with a mixture of breathtaking scenery, a gruelling test of fitness for both the elite and recreational runner, and an unrivalled race organisation and atmosphere. Participants consistently vote it as one of the best in South Africa and it continues to attract strong fields and an increasing number of international entrants. The event has become synonymous with the Easter Weekend in Cape Town, with the pre-race activities at the expo, family day, and fun runs on Easter Friday. En-route entertainment on the race day provides fun, excitement, and a unique experience to runners, family, friends, and spectators alike." - Old Mutual Two Oceans Marathon

Less than two months ago, I was booked into hospital to get a back operation. However, I got a second opinion and with the right rehab and treatment I managed to get back in time for the Two Oceans. I lined up with only 8-weeks of running, but that I did everything in my ability to get there and was ready to give everything I had!

MY RACE PLAN WAS SIMPLE

1. BUILD UP AND FINISH STRONG: Start conservatively, make sure the first kilometer is controlled. I drove the route again to make sure I knew the profile and what to expect. I knew I had to pace myself with the hills, so I can finish strong!

2. FLAT OUT: GIVE MY ABSOLUTE BEST! No holding back, this is not a tempo run. Run with everything you got!

3. RACE: Knowing that some of the best women in Africa were running, I knew it was going to be one hell of a race and I made myself ready to chase!

4. RUN WITH HEART: To me this was big, after everything I went through this year already, this was my chance to make a really good comeback. This was more than just a half-marathon to me, it was an opportunity to race against some of the best and prove I can be one of them!

RACE DAY

A light drizzle starts coming down while the national anthem is playing. My legs are shaking, my heart is already racing, waiting in anticipation for that gun to go off... They take away the tape in front of the elite section and they shout: "Only 30-seconds remaining, stay behind the line!" The gun goes off and 16 000 runners run into the dark of the Newlands Main Road. (The half-marathon race starts at 5:50am, while it is still pitch dark outside.)

1K: I am in-control. I started out conservatively with 3:23 for my first kilometer. I am right where I need to be among the top 10 women.

2K: Time to start climbing and chasing...we approach the first hill and I start chasing the women in front of me. One by one, I will work my way up...

3K: I am in the top 5, first Nedbank woman, and nearly at the top of the hill approaching the first downhill. We get to the downhill, it's very steep, the rain is pouring down, the road is wet, there's no street lights...

3.87K... I slip and fall straight back on my lower-back/coccyx bone. It happened so fast, going through the first water station I stepped onto a water sachet someone threw down and slipped.

Race over...after less than 4km!

The helpers took me to the side. Just coming off a back injury, you can imagine how terrifying it must have been to fall back AGAIN! I laid there next to the road at the water station, a dull aching pain in my back, uncertain if I hurt something again...I waited for more than an hour for the medics to arrive! I am very thankful for the kind Two Oceans helpers who looked after me and gave me a blanket to support me until the medical team arrived. Tears rolled down my face as I looked at the clock and realized I would have just finished, if I stayed on pace...

The disappointment was just overwhelming.

It took the medics another 3-hours to get me to the finish with the road closures and traffic. By the time I was finally in the medical tent at the finish line, it felt like I ran the Ultra not the Half! I heard the amazing news that Gerda Steyn successfully defended her Two Oceans Ultra Marathon title running the second fastest time ever ran over this course! I felt so happy, yet so sad that I couldn't even see it happen! What an incredible run! Truly one of my biggest inspirations and one of South Africa's best distance runners ever!

Gerda Steyn made South Africa proud by defending her Two Oceans Ultra Marathon title and running the second fastest time run for the course.

If you have had as many falls in a lifetime as I have had, it is hard not to feel like not getting back up again. I felt so embarrassed. And what are the odds...why me again? But it could happen to anyone! Not only is running races in the dark dangerous, and something I wish Two Oceans could do different with their half marathon is to start a bit later, once the sun has already risen. Not only for safety purposes, but also so runners can see and enjoy the pretty route - by the time the leaders finish the sun only rises.

Aside from racing in the dark, the BIG ISSUE is just throwing down a WATER SACHET anywhere!

#RunClean

Modern Athlete launched the #RunClean campaign in July 2015. Their mission is to promote a cleaner sport to eradicate the litter problems at races and events in South Africa. The campaign targets runners, clubs, events and regional athletics provinces. Awareness for the campaign is driven across various marketing elements such as print media, social media platforms and on runners entry forms etc., with the objective of educating runners to “think before they throw their water sachets".

This initiative encourages runners to commit to:

• Think twice about tossing the water sachet!

• Carry own water

• Wear running kit with a pocket

• Promote a no littering rule

• Volunteer to help clean up at a water table races/events

I hope people start thinking twice before throwing down your water sachet in a race. It may have serious consequences to someone else. Aside from that, running with your water sachet until you see a bin, will not slow you down. It's really not heavy at all or difficult to carry.

I would like to say thank you for my sponsors: Nedbank Running Club, Nike South Africa, BiogenSa, FutureLife SA, Bavaria, Tsogo Sun for the support to get me to the start line. I appreciate all the time, effort, planning and preparation that went into this event. I am very privilege to be part of the Green Dream Team and the Nedbank Running Club.

Congratulations to all of those running and finishing the race yesterday. Super proud of my athlete, Jana Le Roux, that ran and completed her first Ultra Marathon. As well, as my boyfriend that got a silver medal, clocking Sub-90 minutes, in the half-marathon.

To all of those that sent me messages yesterday and today via WhatsApp and social media, I just want to say thank you! You have no idea what it meant to me and how it helped me to lift my head back up again, and get back up after yet another humiliating fall and setback. You give me new hope...

I promise, I will get back up...

RunClean, RunSafe

- ANNIE