Today is International Mallakhamb Day. Originating from the Indian subcontinent, the traditional sport involves a gymnast performing aerial postures on a stationary or hanging vertical pole or rope. The pole used in the sport is also referred to as “mallakhamb“. It is made from Indian rosewood, polished with castor oil. Mallakhamb is derived from two words – malla meaning wrestler, and khamb meaning pole. Literally translating to “wrestling pole”, it is a reference to a traditional training implement used by wrestlers.
In 1936, a troupe of thirty-five acrobats from a small town in Central India traveled to the Berlin Olympic Games to demonstrate this ancient sport at a formal gala convened by the International Olympic Committee, with athletics officials and media from around the world. The team’s intricate feats of contortion, strength, and gymnastics atop a narrow, 8½-foot pole led the Führer to bestow each acrobat with an honorary Olympic medal before the group returned to India.
Mallakhamb finds a mention as early as 1135 AD in the Sanskrit classic Manasollasa written by Someshvara III. Rajput paintings dating back to 1610 AD show athletes performing acrobatics on poles. As a fantastical merging of history and myth, Hanuman is said to have appeared to the famed physical trainer of the Marathi kingdom’s royal prime minister, Balambhatta Dada Deodhar, in the late 18th century, after he was challenged to a wrestling match. The trainer watches Hanuman climb a tree and learns to mimic the monkey-God’s strength and agility. In the early 1900s, Rani Laxmibai learned mallakhamb with Nana Saheb and Tatya Tope. The Mallakhamb Federation of India developed mallakhamb as a competitive sport in January 1981, and the first national championships were held on the 28th and 29th of that month. Prior to this, mallakhamb made its appearance at gymnastic championships in India. On 9th April, 2013 the state of Madhya Pradesh in India declared mallakhamb as the state sport, and many other states followed suit.
Currently, three versions of the sport exist:
~Pole – a vertical pole made from teak wood or rose wood is fixed into the ground and smeared with castor oil, on which participants perform various acrobatics and calisthenics.
~Hanging – the wooden pole is shorter and suspended with hooks or chains.
~Rope – a suspended cotton rope on which the participant performs, ensuring the rope does not knot in any way.
The heart of mallakhamb is at Shivaji Park in Mumbai, where the legendary Uday Deshpande has been practising and promoting the sport at Samarth Vyayam Mandir for over forty years. In addition to the state of Maharashtra, Mallakhamb features prominently in Gujarat, Kerala, Odisha and Tamil Nadu. Deshpande has taken the art to the UK, Czech Republic, Italy and the USA, and has found the greatest acceptance in Germany. Several exchange programmes have also contributed in spreading this sport widely, from aerialists and acrobats around the world coming together to share knowledge, to those who knew zilch about the sport gearing up for lessons and starting from scratch. The first ever Mallakhamb International Championship was held in Mumbai last year, featuring participants from fifteen countries, who were assessed on speed, grace and difficulty.
The link below is from an international conference held virtually today, on the occasion of the 4th International Mallakhamb Day celebrations.
“Wilderness is not a luxury but a necessity of the human spirit”, wrote Edward Abbey. Seeing how nature has been thriving since humans have been confined in a lockdown, maybe the wilderness could do without us. In these isolated times with restricted movements to the outdoors, here’s a lighthearted post for the weekend.
The pandemic has led us to inure in ways we might not have considered earlier. It was mum’s birthday on Monday. With the lockdown easing out around the world, people are still maintaining caution – venturing out only if absolutely required. Using the limited resources at our disposal, here’s what I made for her. A mishmash of available ingredients to create a Black Currant and Honey Sponge Cake, sprinkled with dark chocolate.
I used a cup of whole wheat flour, two eggs, a quarter cup of olive oil (we’re out of butter), a quarter cup of honey (in place of sugar), 2 tablespoons of chopped black currants, baking soda, and a little milk to get the right consistency for the batter. The baking tray was “lined” with oil. Once done, honey was poured over the upturned cake, immediately grating a slab of dark chocolate over it (so that the chocolate melts and sticks to the surface before the honey soaks into the cake).
“Take your story – paint it, dance it, write about it, do drama about it, move into it – express the artist that you are. Art is five things: It’s the word which is a journal, poetry, and theater. It’s visual which is painting, sculpture, photography. It’s dance – moving your body; and Music – playing or listening. And all together a ceremony. Art is really about gifting. And the greatest gift you have is the gift of who you are.”
I have recently enrolled in a course on the Arts. The lines above are by Mary Rockwood Lane – one of the course co-ordinators. What struck me is how she acknowledges the many forms of art; all dependent on and leading to the artist – The merging of creator and creation. You are an artist even by writing or singing or acting.
The course co-ordinators take us through each of the five modules for expressing art, guest lecturers guide us along art forms within each category, while fellow students present their creations to encourage one another, and help us get better on our journey with the arts. This week, we’ve been focusing on visual arts, and the latest assignment was creating a Mandala. Here’s what I came up with:
Art category – Visual arts
Assignment – Creating a Mandala
Instructor’s theme – What you give the world and what you receive from the world
Interpretation – The primary drawing on the mandala features two palms – a hand for the world and a hand that receives the gifts of the world. In order to give, we need to be able to refill and receive, and the gifts that are returned from the world are again brought into the world; thereby striking a balance of providing and receiving. I have used a mixture of words and images – Creativity, light, hope are some of the things I bring to the world, while beauty and strength are what I draw from around me. Love intersects both palms. The sun, stars, butterflies, flowers, swirls, smiley faces, leaves, polka dots, books are just things I like. Nature inspires me to create art; Books provide knowledge to share with others – Attempting to maintain the balance of give and take. I selected black for the background lending the most dominant color of the mandala, representative of the situation in the world today. These are dark times that face us, and we hope to shine through. Hence the glitter – offering a glimmer of brightness, and light in the shadows. We could also do with – and share – some sparkle around.
“Embrace what is difficult so that you may progress. Welcome what makes you frightened.”
Mirna Valerio is a marathoner, ultramarathoner, and trail runner. She ran the 50K NJ Ultra Trail Festival in 2013 and the 35-miles Georgia Jewel in 2014. 2015 was eventful with the 12-hour Midsummer Nights’ Ultra in June, Finger Lakes 50K in July, 35 miles at the Georgia Jewel in September, and 100K at the Javelin Hundred in October. She was back for the 50K Finger Lakes in 2016, and ran the Black Mountain Monster and NJ Running With The Devil – both 12-hour runs in the months of May and June respectively, along with the NYC Knickerbocker 60K in November 2017. 2018 saw her run the 50K Run Amok, and this year she ran the Shore2Shore in April and the Strawberry Fields Forever in June – both 50K ultramarathons. She has also done several 10Ks, 15-milers, half marathons, 25Ks and full marathons in the interim.
The 43-year old, 5-foot-7, 250-pound African-American dressed in a ball cap, fitness top, knee-length running tights, and training shoes often receives a double take, which she responds to with a smile and a wave. Despite racism and body-shaming, she continues challenging stereotypes and inspiring others to do the same. “I think that people are really having trouble grappling with the idea that fit comes in many forms and that people can still participate in athletics no matter what kind of body they have,” she says.
Mirna was raised in the Bushwick section of Brooklyn, bordering the Ridgewood neighborhood. Poverty, drugs, gangs, violence, absent fathers, single mothers, children locked away in apartments to avoid the danger of the streets, type 2 diabetes scourging the community – Valerio knew this world as she was growing up, but love and grit instilled strength and propelled her on an extraordinary trajectory.
Mirna was never a runner. In high school, she thought soccer involved too much running about, and decided to opt for hockey instead, assuming it was like golf – “walking through the field”. Realizing she couldn’t even manage the running drills before the actual game started, she decided to start running as “training for the warm-ups”. Running helped her not only in hockey but also lacrosse, a sport she loved, was good at, and wanted to get better at. “I started running to condition, to be able to be a better contributor to the team. It made me feel better. I fell in love with the act of running early in the morning.” While turning into an athlete, Valerio spontaneously blossomed as a singer. She taught herself to play piano by ear and sang gospel with her church choir. Excelling academically at the same time, Mirna demonstrated a particular gift for languages.
She continued to run all the way through college, and recreationally through her twenties and thirties. In 2008, while driving to the school she taught at, she felt sharp pain in her chest. She was only thirty-three then, and her son who was with her had just turned five. Blood tests later revealed excessive arterial inflammation. The health scare prompted her to start exercising seriously. She started with 5Ks, subsequently graduating to 10Ks and 15-milers. Her blood pressure, resting heart rate, and cholesterol readings dropped down to healthy levels, and the inflammation in her arteries reduced. She started training for her first marathon, the Marine Corps Marathon, in 2011.
Shortly afterward she was drawn to trail running and ultras. She took to the solitude and challenge of the mountains, and also liked the comradeship and spirit of the trail-running community. “Part of a health journey, a fitness journey, a wellness journey — whatever you may call it — is finding what makes you happy. What about running makes you happy?” Reminiscing about a camping trip to the Catskill mountains at age eight, Mirna reveals how she fell in love with swimming in the lake, hiking, and just being outside all day; the sights and the smells all firmly etched in her memory. She loves being outside, whether hikes or camping trips. Long-distance running gives her an opportunity to be outside with a purpose. “Taking care of my body, exploring the limits — or my preconceived limits ― about what I thought I could do. The real appeal of it is pushing my body, pushing my mind, pushing my spirit.”
Mirna works at the Rabun Gap-Na-coochee School in the town of Rabun Gap, where she serves as Spanish teacher, choir director, and head coach of the cross-country team. She believes in uplifting the community, the value of discipline, and the pertinence of encouraging people to put their health first. Optimism and ambition pour over into every aspect of her life and splash onto the people around her as well. Her grasp of the complex relationship people have with fitness and her own existence as a plus-size woman who has completed several ultramarathons and marathons — along with her bubbly personality and sense of humor, all make her an inspiring role model.
But she has her share of detractors as well and knows critics serve to criticize. “People say to me, ‘Anyone who runs as much as you do deserves to be skinny.’ ‘If you do all this running, why are you still so fat?’ People look at me and think, ‘Big as this girl is, how can she possibly enjoy her sport? She’s really just punishing herself.’ They don’t think I’m for real, that I’ve earned the right to call myself a runner. Some people don’t understand why I run in the woods. They think I’m gonna get kidnapped. Others have their own ideas about what I should or shouldn’t be doing, but I just do it anyway.”
The link below is an indicator of all the races Mirna has participated in, from 5Ks to 100Ks.
She runs about 25 miles a week if she’s not training for a race, 35 if she’s gearing up for an event, with the bulk of the mileage logged on a long weekend run. “Ms. Valerio is the most energetic teacher on campus,” says James Trammell, a senior at Rabun Gap, and co-captain of the cross-country team. Mirna is known to project an aura of inclusiveness in running: No matter who you are or what you look like, you have a place in this sport. Storyteller Jenny Nichols considers Mirna as the definition of a trailblazer. “She is redefining what a runner looks like and she’s doing it with style, grace and a huge smile. Mirna reinforces the fundamentals: Work out, be active, and eat a high-quality diet. Weight loss should be the by-product of a healthy life, not the goal. Writer John Brant is in awe of her all-encompassing pleasing personality.
Mirna’s memoir, “A Beautiful Work in Progress“, was published in October 2017. “It’s not about me being a fat athlete—I want to reach out to anybody who wants to feel good in their own skin, exercise, and enjoy things that they may not feel able or welcome to do,” she says.
Mirna has never won any event, she is not the fastest or strongest-looking runner around, she doesn’t have a weight-loss story, and doesn’t have any disabilities. Why is she featured here? Because she is testimony to the fact that everybody can run. One doesn’t need to be on the podium, or lose weight, or run through medical conditions, or overcome visible obstacles, or have people constantly talking about them, to be considered inspiring. Even if no one praises you or writes or reads about you, you still run because it’s something you love to do. Everyone has their own journey and should proudly partake in it, irrespective of what others say.
Mirna sets her running calendar at the beginning of each year, so that people can join her on her runs, as part of an initiative called “Wanna Run With Mirna?” This was her entire running calendar for 2018:
April 7-8 Throwing Bones Run on the Mountains to Sea Trail with Kenny Capps, Boone NC
April 14 – BAA 5K, Boston MA
April 16 – Boston Marathon, Boston MA
April 28 – The North Face Endurance Challenge Series 50K, Sterling VA
April 29 – The North Face Endurance Challenge Series 10K, Sterling VA
May 3-4 – Toughest South, Somewhere in TX
May 25 – Azores Trail Run 65K, Blue Island, Azores
June 1-3 – Skirt Sports Ambassador Retreat and 13er, Boulder CO
June 25-29 – City Kids Backpacking, Canoeing Jackson, WY
July 5-9 – Trail Running Adventures Retreat, Morganton NC
July 21-22 – Tough Mudder Long Island, NY
August 14-19 – Trans Rockies 6 Day
September 13-16 – REI Outessa, Waterville, NH
September 21-23 – Ragnar Adirondacks, Lake Placid, NY
September 27 -October 1 -Hiking Retreat in UT
Mirna realizes that whatever might be your journey – as a runner, a woman, a mother, or whoever one may be – somebody might be looking at you or looking at the things that you do and say, “Oh wow, I didn’t know that we could go and run for six days in the Colorado Rockies. Maybe I could try to do 5K.” We are all not on the same page, we don’t all have the same capabilities or the same financial ability to do things. But “things are possible – like going for a walk“. Mirna’s sixty-year old mom goes backpacking with her. What are her own sources of inspiration? “You’re not always going to be motivated. And that’s the reality, you cannot live by motivation. Because you’re not always going to be inspired. You have to be disciplined.”
Alex and Jamie are identical twin brothers, diagnosed at 21 months of age as being severely autistic. Neither can communicate verbally, they cannot cross the street alone, and display self-injurious behaviors. But with running shoes on, they’re making a statement larger than any words can convey. Alex ran the Suffolk County Marathon in 2016 in 2:56:20 (finishing in second place overall), the NYC Marathon of 2017 in 2:50:05, and achieved his current personal best of 2:48:03 at the Boston Marathon this year. The siblings have run 27 marathons and over 400 races in all, with Alex even having run ultramarathons. The Schneider Twins – as they are known in running circles – are also accomplished pianists.
Born in 1990, the twin toddlers were growing up energetic and playful, when over a period of several months, playfulness was replaced with inexplicable meltdowns, repetitive behavior, and a complete lack of response to anyone or anything around them. They weren’t reaching age-appropriate milestones in their communication patterns, and would throw incomprehensible fits. Talking about the discovery of them being autistic, mom Robyn reveals, “I was terrified. But instead of letting that fear paralyze me, it propelled me into action. We will do everything for Alie and Jamie, and we will start doing it now.” Parents Robyn and Allan started home schooling them, and along with a small group of other determined parents, turned their home into a therapy center, which subsequently became the Genesis School in 1995 – opened specifically for those with autism.
Being nonverbal, the boys couldn’t talk about what they liked, but much could be discerned from their reactions to activities. Increased agitation or acting out were signs they didn’t enjoy something. Calmness, or even a smile, counted as positive indicators. They tried horseback riding, swimming, gymnastics, soccer, karate and basketball. While some activities were more successful than others, the boys’ love of exercise and its ability to help calm them became apparent.
Now twenty-eight, the Schneider twins started running when they were fifteen years old. Mom Robyn discloses how the family had heard about a running club that paired experienced runners with those with developmental disabilities. “We always wanted to explore because they can’t say what they like and what they don’t like, so the only way for us to know is to experience things”. Alex and Jamie began running three times a week and eventually began participating in races. Given the boys’ severe autism, finding coaches who could intuitively understand and work with them was difficult. And even though the boys are identical twins, they are unique in their approach to running. Alex is exceptionally fast, but doesn’t know he’s being competitive and is more euphoric about putting on his bib at the start of the race. Jamie on the other hand is a social runner, lingering around water stations with the volunteers and taking his own time to finish.
According to coaches Shaunthy Hughes and Mike Kelly of the Rolling Thunder Running Club, Alex and Jamie were natural runners. The boys didn’t know when to stop, and would only stop when told to do so. They didn’t understand pacing, and every run was a race. Kevin McDermott – the fastest runner on the team – then became Alex’s personal coach, and under his tutelage and methodical training, Alex consistently began setting new records each year.
The boys participated in numerous races for their high school cross country team. After eleven years of coaching Alex, McDermott moved away in 2017, from where Boyd Carrington and Sal Nastasi took over. Robyn runs shorter races with Jamie, and her husband Allan runs with him on longer distances.
Mom Robyn speaks about their sensitivities, characteristic of autism. In the aftermath of the Boston bombings, they had stopped running and eating. The boys were diagnosed with catatonia – a condition that affects behavioral, motor and vocal responses. At the New York City Marathon in 2014, someone once blew a giant horn in Jamie’s ear, and he exhibited self-injurious behavior that lasted for fifteen minutes on the route. In 2018, braving some of the worst weather conditions in the 122-year history of the event, Alex completed the Boston Marathon in a (for him) disappointing time of 2:56:54. A few weeks later, at the Long Island Half Marathon on May 6, Schneider finished seventh overall at 1:16:30.
According to coaches Nastasi and Carrington, the boys do not understand the concept of elapsed time and can’t even lace up their own shoes, but their athletic gift needs to be nurtured. The coaches have reported finding themselves transformed by the experience of spending hours with someone who resides in the mysterious realm of the spectrum. They don’t know the difference between a 5K and a marathon. They won’t eat or drink if food and water are not offered. They have no sense of the weather or temperature, and do not express pain. Their coaches are always on the lookout for slight changes in gait or running mechanics that would suggest a problem. They pace them to direct them through the course, remove hazardous obstacles on the route, offer a jacket if it’s cold, are attentive to road crossings, check constantly for injuries and blisters – all requiring great diligence and responsibility that goes beyond merely training an athlete to finish strong.
Stephen Shore, a PhD professor who has Asperger’s Syndrome says, “Such single-mindedness is a hallmark of the condition. A number of us do have great focus. When we focus on something, that becomes the entire world.” Repetitive behaviors, fixated interests, strict adherence to routines – all characteristic of autism – are also helpful for training. Russell Lang, director of the Clinic for Autism Research, Evaluation and Support at Texas State University, reiterates how running as a sport emphasizes repetitive behavior, which aligns itself well with the characteristics of autism.
Parents Robyn and Allan both began running because of the boys. Allan, 62, suffers from multiple sclerosis but discovered that running helped him feel better physically. Robyn began running at Allan’s insistence while she was battling breast cancer, and found a joy and freedom in running. The discovery of running helped them all spend more time together as a family.
When Alex and Jamie aren’t pounding the pavement, they enjoy swimming, horseback riding, shopping and going out to eat. They also play classical music on the piano thanks to the Occupational Octaves Piano Program and weekly lessons. They don’t read music, so when learning a new piano piece, the keys are labeled with colors, and colored pipe cleaners are attached to the brothers’ fingers. They even play in concerts and recitals.
“The thing that warms my heart is when people look at our boys and see them as runners or pianists, not as kids with autism,” says Robyn said. “Alex and Jamie have abilities, they just show them differently. So, when people respect them and celebrate who they are and what they can be, it makes all the difference. A difference that extends well beyond 26.2 miles.” In addition to caring for her sons, running and advocating on behalf of those with autism, Robyn has written a memoir, “Silent Running: Our Family’s Journey to the Finish Line with Autism.””Even though my sons will never read the book, my inspiration was to leave a legacy for them,” she informs. Alie and Jamie Schneider live in a very different world. And yet, it is one in which the simple motion of putting one foot in front of the other has made a significant difference.
The 2019 edition of the Comrades Marathon finds itself in the record books, thanks to Gerda Steyn who became the first woman to break six hours in the up-run race, knocking more than ten minutes off the previous mark.
“I had never won this race before, so that was my first goal. Breaking the record was just a big bonus on top of the win.”
The Comrades Marathon is an ultramarathon run annually in the KwaZulu-Natal province of South Africa between the cities of Durban and Pietermaritzburg. It is the world’s largest and oldest ultramarathon race. The direction of the race alternates each year between the “up” run (87 km with more uphills) starting from Durban, and the “down” run (90 km with more downhills) starting from Pietermaritzburg. South African runner Gerda had a record-shattering day in June this year at the 98-year old Comrades. The 29-year-old broke the women’s up-run record by more than 10 minutes when she finished in 5:58:53. This made her the first women ever to break the six-hour mark in the up-run at the 90K (55 mile). She even placed 17th overall.
In an interview with The Independent, Gerda shares, “This year, I sort of didn’t plan and decided to go with my ability. When I got to halfway, I was looking at my watch, and I knew I was on a course record, so I knew my race would start now. I gave it my all, and I left it all on the road.”
The previous mark was set in 2006 by Russian Elena Nurgalieva who ran a 6:09:23. In addition, Steyn also became the first woman since 1989 to win both Comrades and Two Oceans Marathon (South Africa’s gruelling ultramarathons) titles in the same year.
Born in 1990 and raised in the small town of Bothaville in the Free State, Gerda Steyn studied Quantity Surveying and Construction Management at the University of the Free State (UFS) between 2009 and 2012. She ran a couple of cross country races while studying, and played soccer and hockey for her university. Gerda grew up on a farm and like many South Africans used to watch the Comrades Marathon on TV. “It wasn’t as much the winners who inspired me the most, but rather the size of the field. I was convinced if all those thousands of South Africans could do it, I could too.” And though Comrades fascinated her year after year, she never ran consistently or even joined a running club.
In 2014, she moved from Johannesburg to Dubai to work as a quantity surveyor, and joined a running club there to meet new people and make friends in a new country. It was during this time that she met other runners from around the world who had participated in the Comrades Marathon before and were gearing up to participate again that year. Being from South Africa, she felt she had to join them. One of the members of the group, British pilot Duncan Ross, would later become her husband, and the activity which brought them together would ultimately unearth Steyn’s remarkable hidden talent. As preparation for her debut Comrades, she entered the Dubai Marathon in 2015. Runners over the age of twenty qualify when they are able to complete an officially recognized marathon (42.2 km) in under five hours (The criteria for 2019 was 4h50). During the event an athlete must also reach five cut-off points in specified times to complete the race. The full-time worker and part-time runner successfully recorded her first ever Comrades Marathon finish, her maiden attempt at the 87km in 2015 in an unremarkable (according to her) time of 8:19:08. Returning the following year, she covered the gruelling course more than an hour quicker in 7:08:23, and in 2017 she displayed her full potential for the first time, stunning the elite women’s field to take fourth position on the Comrades ‘up’ run.
Gerda says she started taking running seriously in 2018, and came second to Ann Ashworth in a terrific women’s race. She also won the popular 56km Two Oceans ultra-marathon in Cape Town last year. In October the same year, she set a personal best of 33:36 to finish fifth at the FNB CitySurfRun 10km race in Durban, and in the following month made her international marathon debut, recording thebest time for a South African entrant in the New York Marathon, stopping the clock at 2:31:04 over the 42.2km distance and ranking 13th overall. Irrespective of which distance she competes in, Gerda believes, “it is a matter of digging deep and stepping out of my comfort zone with no regrets after crossing the finish line”.
To help boost her time and performance, Steyn reached out to running coach, legendary former Comrades winner Nick Bester of the Nedbank Running Club in South Africa, who helped shaped her daily running routine. Post her 2018 runner-up position at Comrades, Gerda said, “I think that I can still improve physically and emotionally. But I am enjoying the process and extremely excited to see what I can do.” Her finesse at the Two Oceans in April 2019 catapulted Steyn’s career into a new realm, outclassing a strong field to retain her title in 3:31:29. Completing the race just 53 seconds outside the 30-year-old record held by local ultra-distance icon Frith van der Merwe, she proved that the long-standing mark could be broken. Her 2019 wins have made her just the third woman ever to win the Two Oceans Marathon and the Comrades in the same year and the first woman to complete an up-run in less than six hours. Spending time in the French Alps, preparing for rigours of the Comrades, she came into the race confident that she had a fast time in her.
Steyn anticipated an early race and she got one from 2018 winner Ashworth. The pair pushed each other forward from the gun and set a pace that enabled Steyn to ultimately shatter the up-run record by over ten minutes. She felt like she had a record-breaking run in her after increasing her fitness levels between the Two Oceans win and the Comrades. Club runners praise her tremendous positivity, and almost always find her with a smile on her face, giving her the moniker of The Smiling Assassin – smiling her way to the podium.
“2018 has been a fantastic year for me. After Comrades I have been training specifically to improve my speed over shorter distances. I surprised myself in the last two months racing against the top runners over 10km and definitely feel like it comes down to the training.”
The secret to her success, Steyn explains, is mixing up the type of training she does which allows her body to better recover from the inevitable strain of road running. “I am a big believer in cross training – running takes a lot out of your body and therefore I mix my training up with cycling and other exercises. I find that it not only keeps me less prone to injury, but also makes my training more exciting. The most important thing is to believe in your training, and to to stick with what works for you.”
Steyn begins her day between 5am and 6am, with a breakfast of a bowl of oats and coffee. “I never skip breakfast.” She then goes on a run that can take between an hour and two hours. “For soft runs (when she’s focusing on building fitness), I don’t focus on kilometres, I focus on the allocated time for running,” she says. When she’s at peak training for an event, she starts focusing on mileage. After the run, Steyn goes home to freshen up, and then it’s gym time. This includes weights, swimming, cycling and various other types of strength training. She then goes home for a hearty lunch. With the morning’s gruelling routine, it is important for her to wind down later in the day. For Steyn this includes a nap and, possibly, a physiotherapy session after lunch. She says coach Bester taught her the importance of remaining injury free. Running can take its toll on one’s body, any form of self-care during the training period is very important. Steyn loves to go for walks at the end of the day in order to unwind. She emphasizes the importance of nutrition – “For me, it is important to put in what you take out of your body at all times.”
Her fledgling career has risen to spectacular heights in just a few years, with the 29-year-old quickly cementing her place as the country’s top women’s ultra-distance runner. Record-breaking performances notwithstanding, Steyn has decided to put the ultra distance on hold to pursue an Olympic dream. “This was a big goal for me and it’s a dream come true, so it’ll be hard to top this, but I have a lot of goals.” Steyn will be dropping down to standard marathon distance in a bid to qualify for the Tokyo Olympic Marathon in 2020. A Comrades record won’t count for the Olympics and Steyn will need to earn her place in Tokyo. Steyn will need to adjust to shorter distances and put up the kind of times that not only allow her to qualify for the Olympic marathon but suggest that she can do well in the race. Her tactical approach to the Comrades suggests that she has the ability to turn herself into an Olympic medal contender. “The marathon for me is a whole new world, but after today I will take some time to figure out where I go to from here”, she had said after the win last month.
Steyn splits her time between Dubai, Johannesburg and France. She goes hiking in the French Alps, but says Lesotho’s Maloti Mountains as well as Johannesburg are her favourite places to train and hike.
Regardless of whatever targets she sets herself down the line, however, there is no doubt she will be back. “Comrades is part of me, part of who I am and part of who I want to be in the future, and I think there is more I can put into this race, so it’s a very exciting time for me.”
Abebe Bikila couldn’t find a comfortable pair of shoes for the 1960 Rome Olympics. So he ran barefoot. He won gold. Set a world record. And created history in the sport of long distance running, making East Africans a force to reckon with ever since.
The sixth in our series on international runners, Ethiopian marathoner Abebe Bikila was the first sub-Saharan African Olympic gold medallist, and the first back-to-back Olympic champion. He won his first gold medal at the 1960 Summer Olympics in Rome while running barefoot, and won his second gold at the 1964 Tokyo Olympics, which made him the first athlete to successfully defend an Olympic marathon title.
Abebe was a member of the Ethiopian Imperial Guard – an elite infantry division that safeguarded the Emperor of Ethiopia. He was a soldier before he became an athlete, rising to the rank of a captain (shambel in Amharic); therefore his formal designation was Shambel Abebe Bikila. He was instrumental in establishing East Africa as a force in long distance running. Abebe participated in a total of sixteen marathons in his athletics career, winning twelve. According to Olympian and sports journalist Kenny Moore, Abebe was responsible for the great African distance running avalanche. He brought to the forefront the relationship between endurance and high-altitude training in all kinds of sports. The Abebe Bikila Award is presented to individuals for their contributions to long-distance running. Mamo Wolde, Juma Ikangaa, Tegla Loroupe, Paul Tergat, and Haile Gebrselassie are all recipients of the Abebe Bikila Award.
Abebe Bikila was born on August 7, 1932 in the small community of Jato. His birthday coincided with the 1932 Los Angeles Olympic Marathon. As a young boy, Abebe played gena, a traditional hockey game. In 1952, he joined the 5th Infantry Regiment of the Imperial Guard in Addis Ababa. During the mid-1950s, Abebe ran 20 km (12 miles) from the hills of Sululta to Addis Ababa and back every day. Onni Niskanen, a Swedish coach employed by the Ethiopian government to train the Imperial Guard, soon noticed the twenty-four year old, and began training him for the marathon. In the 6,000-foot high mountains, he led Bikila and others through grueling workouts. Runs were up to twenty miles, including repeated sprints of 1,500 meters and barefoot runs over the rocky soil. In 1956, Abebe finished second to Wami Biratu in the Ethiopian Armed Forces championship.
In July 1960, Abebe won his first marathon in Addis Ababa. A month later he won again in Addis Ababa with a time of 2:21:23, which was faster than the existing Olympic record held by Emil Zátopek. Coach Niskanen entered both Wami Biratu and Abebe Bikila in the marathon at the 1960 Rome Olympics, which would be run on 10th September. In Rome, Abebe purchased new running shoes, but they did not fit well and gave him blisters, leading to the decision to run barefoot instead. The race started late-afternoon and finished at night. Abebe’s winning time was 2:15:16, twenty-five seconds faster than runner-up Ben Abdesselam at 2:15:41 and breaking Russian marathoner Sergei Popov’s 1958 world record by eight tenths of a second. On crossing the finish line, Abebe began to run in place, saying that he could have run another 10–15 km (6–9 miles). He returned to his homeland a hero. The emperor awarded him the Star of Ethiopia and promoted him to the rank of asiraleqa (corporal). Bikila’s gold was the first Olympic medal by a black man, and marked the beginning of a new era in international competition.
In the 1961 Athens Classical Marathon, Abebe again won while running barefoot. This was the second and last event in which he competed barefooted. The same year he won the marathons in Osaka (Japan) and Košice (Slovakia). While in Japan, he was approached by a Japanese shoe company, Onitsuka Tiger, with the possibility of wearing its shoes; Coach Niskanen declined the offer. Between his Olympic wins in 1960 and 1964, Abebe also ran the 1963 Boston Marathon —and finished fifth in 2:24:43. This was the only time in his competitive career that he completed an international marathon without winning. The race was won by Belgium’s Aurele Vandendriessche in a course record of 2:18:58.
Forty days before the 1964 Summer Olympics in Tokyo, Abebe felt pain while training. He was diagnosed with acute appendicitis, had an appendectomy on September 16, left the hospital within a week, and was all set to run the marathon on 21st October, this time wearing Puma shoes. Abebe began the race at the back of the pack until about the 10 km (6 miles) mark, when he slowly increased his pace. He entered the Olympic stadium alone, to the cheers of 75,000 spectators, finishing with a time of 2:12:11.2, four minutes and eight seconds ahead of silver medalist Basil Heatley of Great Britain. Abebe did not appear exhausted after the finish, and he again performed a routine of calisthenics, which included touching his toes twice then lying down on his back, cycling his legs in the air.
In the book “Olympic Marathon: A Centennial History of the Games”, Charlie Lovett writes, “For Bikila, no strategy was necessary. He slowly increased his lead, running with total concentration and precision. His body seemed to float down the streets. He ran using the least amount of energy and his smooth strides and motionless head made the race appear effortless.”
He was the first runner to successfully defend an Olympic marathon title. As of the 2016 Olympic marathon, Abebe and Waldemar Cierpinski are the only athletes to have won two gold medals in the event, and they both did it back-to-back. For the second time, Abebe received Ethiopia’s only gold medal and again returned home to a hero’s welcome. The Emperor promoted him to the commissioned-officer rank of metoaleqa (lieutenant). He received the Order of Menelik II, a Volkswagen Beetle and a house.
In May 1965, Abebe returned to Japan and won his second Mainichi Marathon. In 1966 he ran marathons at Zarautz (Spain) and Inchon Seoul (South Korea), winning both. The 1966 Incheon–Seoul Marathon was the last marathon he ever completed. He did not finish the Zarautz International Marathon in July 1967 due to a hamstring injury, from which he never recovered.
In July 1968, he joined the rest of the Ethiopian Olympic team training for the Mexico Olympics. A week before the race, Abebe developed pain in his left leg. Doctors discovered a fracture in his fibula, and he was advised to stay off his feet until the day of the race. Abebe had to drop out of the race after approximately 16 km (10 miles) and Mamo Wolde won that year in 2:20:26.4. This was Bikila’s last marathon appearance. He was rewarded with a promotion to the rank of shambel (captain) upon his return to Ethiopia.
On the night of March 22, 1969, Abebe lost control of his Volkswagen Beetle while trying to avoid an oncoming car. It overturned, trapping him inside, and he was only freed the following morning where the Imperial Guard hospital declared him quadriplegic – paralyzed from the neck down. On March 29, Abebe was transferred to Stoke Mandeville Hospital in England, where he spent eight months receiving treatment. Although he could not move his head at first, his condition eventually improved to paraplegia, regaining the use of his arms, though he was paralyzed from the waist down and never walked again.
In 1970, Abebe began training for wheelchair-athlete archery competitions. In July that year, he competed in archery and table tennis at the Stoke Mandeville Wheelchair Games in London. The Stoke Mandeville Games were an early predecessor of the Paralympic Games. In April 1971, Abebe participated in games for the disabled in Norway. He competed in archery and table tennis and defeated a field of sixteen in cross-country sled dog racing with a time of 1:16:17.
Abebe was invited to the 1972 Summer Olympics in Munich as a special guest, and received a standing ovation during the opening ceremony. Speaking about his accident in a 1973 interview, Bikila said, “Men of success meet with tragedy. It was the will of God that I won the Olympics, and it was the will of God that I met with my accident. I accepted those victories as I accept this tragedy. I have to accept both circumstances as facts of life and live happily.”
Abebe Bikila died at age 41 on 25th October 1973, of a cerebral hemorrhage related to his accident four years earlier. He received a state funeral, was buried with full military honors, and Emperor Haile Selassie declared a national day of mourning. Many schools, venues, and events, including Abebe Bikila Stadium in Addis Ababa, are named after him. The American Community School of Addis Ababa dedicated its gymnasium (which included facilities for the disabled) to Abebe. Bikila was not only one of the greatest marathoners of all time, but also won at paraplegic games post his accident – truly a source of inspiration the world over.
On March 21, 2010, the Rome Marathon observed the 50th anniversary of his Olympic victory. Winner and fellow Ethiopian runner Siraj Gena, ran the last 300 meters (984 ft) of the race barefoot and received a €5,000 bonus. A plaque commemorating the anniversary is mounted on a wall on the Via di San Gregorio, and a footbridge in Ladispoli was named in Abebe’s honour. In 2010, the Italian company Vibram introduced the “Bikila” model of its FiveFingers line of minimalist shoes.
A clip of Bikila running the 1960 and 1964 Olympic marathons:
For the fourth in our international runner series, we venture into ultrarunning territory.
In April 2015, British runner Dave Heeley became the first blind athlete to complete the 250 km (156 mile) Marathon des Sables – a course across the Sahara desert known as the “toughest footrace on earth”, equivalent to running six regular full marathons back-to-back. The then 57-year old father of three, known in running circles as “Blind Dave“, completed the six-day challenge running through sand dunes, rocks and dried rivers, contending with temperatures rising up to 50°C during the day and below freezing at night, with all his provisions on his back.
“Blindness has encouraged me to see another way.”
Dave was running to raise funds for the Albion Foundation, which uses sport to strengthen the local community, helping children and adults with disabilities and learning difficulties to both excel in sport and transit from education to work . He had two guides on the route – Rosemary Rhodes and Tony Ellis. In an interview with British Blind Sport, Heeley was quoted as saying, “Running makes you a bigger part of the community. You never know what it might bring and where it might take you.”
Dave Heeley was born on 24th November 1957. At age ten, he was diagnosed with retinitis pigmentosa – a genetic, degenerative eye condition that causes breakdown and loss of cells in the retina. Beginning with decreased vision at night and in low light, loss of peripheral/tunnel vision, and progressing to total blindness, Heeley lost his vision completely in his twenties. His dream of joining the army shattered, young Dave knew he was going blind, and that his options were to stay negative or positive. He opted for the latter. “Am I going to sit here for the next fifty years waiting for that tree to disappear? No!” He spent years developing skills in Braille, computers, carpentry, and even now loves designing things and building furniture. He used a walking stick initially, until his first guide dog Peter changed his life. The four-legged friend gave him confidence, mobility and adventure.
The monumental feat at Marathon des Sables wasn’t Heeley’s first dip into the record books. In 2008, Dave became the first blind man to complete the Seven Magnificent Marathons challenge – running 7 marathons on 7 continents in 7 days. His route took him from Port Stanley in the Falkland Isands (Antarctica) to Santiago, Chile (South America), Los Angeles, USA (North America), Sydney (Australia), Dubai (Asia), Nairobi, Kenya (Africa), and ultimately finishing with the London Marathon (Europe). He was 50 at the time. 777 was undertaken to raise awareness for guide dogs for the blind. As Dave described the feat later, ” 7 days and 168 hours, of which 20 hours I slept and approximately 35 hours I ran; the rest was spent travelling. Travelling over 35,000 miles in the air, passing through some 34 different time zones, running for 183.4 miles in temperatures ranging from -2 to 39°C“. His guide runner Mac was the third sighted person along side Mike Stroud and Sir Ranulph Fiennes to have achieved this superhuman challenge.
“Life is not about what you can’t do, but what you can do.”
In 2011, Dave Heeley ran ten marathons in ten days, travelling from John O’Groats to Land’s End, cycling between each stage. Called “Top2Toe“, the challenge aided the Macmillan Cancer Support in their centenary year.
In 2016, he learnt swimming because he wanted to undertake “Escape from Alcatraz” – considered the toughest triathlon in the world. At 7.30 am on the morning of the 12th June, Dave along with his guide Tony leapt off the San Francisco Belle moored briefly alongside Alcatraz prison, into the cold, rough shark infested waters of San Francisco Bay, 58 minutes later hitting the beach, transferred onto the tandem and the San Fran hills taking 1 hour 18 minutes, finally donning the trainers hitting the cliffs and sand, taking 1 hour 24 minutes, crossing the finish line. Finally escaping from Alcatraz in 4 hours 14 minutes and 11 seconds, with smiles of relief!
His sporting endeavors are sponsored by Pertemps, UK, who also donate to his charity which works in partnership with the West Bromwich Albion Football Club, and £1000 are donated for every Great Run he completes. In 2017, since it was his 60th year, he took on the Great Run Series‘ entire world events calendar – starting in Edinburgh and finishing in Ethiopia, all in aid of the Albion Foundation. The series included two full marathons, six half marathons, two 10 mile events, ten 10 ks, one 5 mile race, and four 5 ks. In October the same year, he ran two races on the same day – the Birmingham International Marathon and the Great Birminghim Run. In May 2019, Dave took part in the Velo Birmingham & Midlands 100 mile bike ride, and also the 100 km Wheels For Change cycling event – to help raise funds for UNICEF along with his tandem cycling partner Steve Dugmore. In June this year he ran the Comrades Ultramarathon in South Africa.
“I sat down the other day and calculated that, including training, I’ve run about 58,000 miles in my lifetime.”
Dave is always up for challenges. He has gone skiing, water skiing, horse riding, motorcycling, abseiling, but he enjoys nothing more than running! His book “From Light to Dark” was published in February 2016. Veteran record-breaking English explorer Sir Ranulph Fiennes has foreworded the inspirational tale of triumph over adversity.
“I love the feeling I get when I whizz past people younger than me who say, ‘I want to be like you when I get to your age’.”
Third in our series of international runners, as a line-up to the ninth anniversary of my running group here, is Sister Madonna Buder – The Iron Nun!
Sister Buder is the current world record holder for the oldest person to ever finish an Ironman Triathlon. Born on 24th July 1930, the 88 year old is no ordinary nun, and is known in the athletics community as the Iron Nun. The Ironman triathlon consists of a 3.2 km (2.4mile) swim, 180 km (112 mile) bike ride, and a 42.2 km (26.2 mile) run. Sister Buder has competed in 340 triathlons, out of which 45 have been Ironmans.
“I feel like God’s puppet: First I am down,then he pulls me up with strings, and then he pulls the strings to put me hither, dither and yon.”
Sister Buder was 14 when she decided to become a nun. As a child, she was more interested in equestrian events, and even won national championships at the age of 16. She entered the Sisters of the Good Shepherd convent in St. Louis, Missouri when she was 23, where she remained until 1990 when she went to serve with the Sisters for Christian Community in Spokane, Washington.
After over two decades as “Sister Madonna”, she found her second calling – Running! She started running at the age of 45, as a means to keep the mind, body and spirit healthy. Unsure of the reaction “racing nuns” would receive, she confided her doubts to the bishop, who replied, “Sister, I wish my priests would do what you’re doing!” The simple and direct response inspired her to join running clubs, with serious training and racing beginning at age 48, where she ran for the cause of Multiple Sclerosis.
Her thoughts about triathlons at the time? She found swimming claustrophobic, and couldn’t sit on a bike saddle for so long. But she would try. The steely nun completed her first triathlon at the age of 52 at Banbridge, Ireland in 1982, and her first Ironman at age 55. Her sense of accomplishment was met with a simple, “I was content.” Bruder earned the title “Iron Nun” when she became the oldest woman ever to complete the Hawaii Ironman in 2005 at the age of 75. Her current world record for the oldest woman to ever finish an Ironman triathlon was set at the age of 82 at the Subaru Ironman Canada on 26th August 2012. This feat broke the record of 81-year old Lew Hollander’s 16:45:55 set at Ironman Kona in 2011, causing sister Buder to be the oldest person ever (male or female) to complete an Ironman in the 80+ category with 16:32:00. The Ironman organization has had to add new age brackets as the sister gets older and breezes through every age group. She has opened up five age groups through her athletics career, thereby enabling older folks to compete as well. In 2014, Sister Buder was inducted into the USA Triathlon Hall of Fame.
Inevitably, Sister Buder acknowledges the hand of a higher authority in her achievements. She was approaching the 37th km (21st mile) of the Boston Marathon in 2013 when the bombers struck, and she was escorted away from the scene. Running is her favorite part of triathlons, and she can’t wait to get to the final leg. Describing her passion for her favorite sport, Sister Buder says, “I don’t know what runner’s high is. I know what the lows are if I don’t run. When I’m out of bed, the first thing I do is run to mass. Literally!”
The Iron Nun’s training?
“I train religiously”, is how she describes her training. “I know that God has given me this gift. And I have to make the most of the gift. If I didn’t make the most of it, it would be an affront to the gift giver.” She runs to church or every day if the weather permits. She bikes 40 miles to swim in a lake near her house, and goes for longer runs on weekends. She also runs to the jail to talk to inmates and read scriptures to them. Most of her training is solo, since people her age are on grandparent duty. Otherwise, her training buddies are decades younger than her.
Smartphones and computers and the internet are big annoyances to Sister Buder. “What’s all the fuss about?”, she asks. “I’m just a little old lady doing her thing.” And what did she do when she turned 88 last year? Competed in St. Anthony’s Triathlon at St. Petersburg. Her favorite part of competing? “The spirit of camaraderie. I know these people. They are my extended family.” How do her fellow-runners perceive a nun running amidst them? “They think I’ll pray for good weather or something.” Interviews annoy her. But then she prays and meditates and runs 2 miles and calms down. She considers her dual role as sister and athlete complimentary to one another – they both require discipline and are character-builders. Religion aside, she feels if everyone adopted such sporting endeavors and focused on practice, the world would be much better off.
On 5th October 2010, Sister Buder released her autobiography “The Grace to Race“, sharing the wisdom and inspiration of the Iron Nun. Reviews have described it as the courageous story of a woman who broke with convention, followed her heart, and found her higher mission.