Before qualifying as a land surveyor, Vuyisa supplemented his income working at a Cape Town nursery. Already a decent runner (sub-2:30 marathoner), he reasoned that his upper body needed to be strong in order to be a more balanced athlete. Running to and from work everyday (Gugulethu to Constantia and back), Vuyisa would randomly do a dozen push-ups here and a dozen sit-ups in between pushing wheelbarrows and carrying flower punnets. It helped me keep strong because running was making me thin, he said.
One chapter that that deserves particular mention is entitled "Muscle Balance". While the title might seem a little ambiguous to first-time readers, a large portion of Chapter 8 is dedicated to strength training. But don't expect to find a lengthy text extolling the virtues of CrossFit, Power Yoga or other such modalities. Phil's approach to strength training keeps in line with his overall philosophy, where a sensible and progressive approach benefits and nurtures the body. His "Slow Weights" regimen is ideal for the busy (and not so busy individual). And here's why.
In this age of marketing and instant gratification, strength and condition (S&C) seems to be an ever increasing modality in endurance sports. Think about how many times you've seen a world champion on social media pictured (or filmed) doing an impressive core/plyometric/weight training routine. While I reserve judgement on pro athletes taking "selfies" whilst training (a separate discussion entirely), the amateur athlete is often fooled into believing that a set of box jumps followed by an impressive yoga pose is what makes these pro athletes better swimmers, cyclists or runners. The truth is that hours and hours spent on the road or trails or in the pool is what makes good athletes great. The other stuff is there to complement, not to replace.
And this is where Slow Weights comes in. Roughly defined as performing a limited number of repetitions of an exercise whenever and as often as the athlete feels like it, Slow Weights is a highly effective way of strengthening not only the muscles but also the bones, thus keeping the athlete strong and balanced. Thirty-two push-ups after answering an email and a seven squats (heavy weight) a half-hour later enables the athlete to get strong without breaking down the body. Instead of specific days and times spent in a gymnasium, spreading out one's strength training over the course of a week allows the body to recover properly and, as a result, get stronger on an almost daily basis.
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I've not seen or heard from Vuyisa for many years, although I believe he went on to pursue his dream and is now a qualified horticulturist. While it is unlikely that he is still running, his advice is sage and practical for novice and elite alike.
Be like Vuyisa. And listen to Phil.
