Hey everyone, just wanted to drop a quick note about long runs. When you’re running a distance you haven’t done before, make sure you give yourself plenty of time to recover. For example, I did a 16-mile long run on Sunday, my longest of this cycle, and had a few hard miles in there too. I took Monday off, ran very easy on Tuesday, and I’m taking today off as well. I could tell I felt a bit off at work the past few days, just trying to get over the fatigue. So this weekend, my long run will be shorter, around 10–12 miles instead of 16+. Give yourself some grace with your long runs, and you’ll feel the difference when your body actually gets the chance to absorb that training!

Getting geared up for a 20Mile trail run tomorrow Been a while since I have been on the start line but looking forward to the challenge It is in the Karkloof, Midlands, South Africa if anyone wants to check it out it is a beautiful spot with an epic waterfall that we run past What is everyone else doing for runs this weekend?

Remember, this is ALL about staying with something. You cannot fail if you don't give up. I was reminded of this quote, so I thought I'd pass it along to you “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ―Theodore Roosevelt

Way ahead of my marathon plan I’m also thinking of bumping up to 4 runs per week instead of 3 The sub 3:20 is on I think.

We climbed the drakensberg today to a peak called Sterkhorn we even had some snow at the top very rare for South Africa Was a great day out The quads took a beating on the decent 🤣