I’m a Husband, father, Activist, Tech guy, Utilitarian, Student, Teacher, marathoner, Trail Marathoner and Ultra marathoner
Joined May 2009
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Weekly Recap:
Week 3/3, flu still there but RHR is behaving now also improvement in sleep quality.
Official starting tomorrow and 6 months training block, previous I got injured at month 4.
#RunningWithTumiSole
#FetchYourBody2026
Weekly Recap:
Week 2 of 3, currently having a RHR that is 12 bit higher than normal.
Recovery week in term of running dropped weekly mileage to low 90s but added a 3 hour bike ride.
F1 & 2: 2dy session:
F3 izolo LR
F4 plot
#Fetchyourbody2026
#RunningWithTumiSole
Another 💯 attendance for October.
12 calendar months ✅
I managed 443km for the month.
#running #FetchYourBody2026 #RunningWithTumiSole
If Municipal Employees can do this to influence voting outcomes against @MYANC what will happen to any party that tries to get in.
Yes @MYANC has been underperforming for years.
As a @eThekwiniM voter this has been happening started after Gumede left, even worse due 2 MK now
Zola Jozana retweeted
“It is bullshit when they continue to say the managers and the coaches are involved.”
“The Kenyan athletes have very poor knowledge. They see the money.”
- Demadonna
---
My experience... granted it might not be as "storied" as good ol' Gianni here... shows me that what we accept becomes out culture. What we allow becomes our culture.
Maybe Gianni sees the money too...
On Peres alone he was earning $250,000/year, if not more...
We can't control what a grown adult does... but we CAN ensure we create a culture of understanding and honesty.
I'm proud of the athletes I serve... and I know we are doing what we can to compete on a level playing field. But I STILL send this message out every month...
Weekly Recap:
Week 2 of 3, currently having a RHR that is 12 bit higher than normal.
Recovery week in term of running dropped weekly mileage to low 90s but added a 3 hour bike ride.
F1 & 2: 2dy session:
F3 izolo LR
F4 plot
#Fetchyourbody2026
#RunningWithTumiSole
Weekly Recap:
Week 1 of 3, Summer HR Zone rebaseline limited to Zones 1&2 for now.
4th week of reaching 100k per week.
#RunningWithTumiSole
#FetchYourBody2026
Suffered yesterday on a gravel run + hot dry air and altitude.
I actually started my streak before Sanlam took a rest day as form of taper while respecting the marathon distance.
Today I’m one day away from a full year.
#FetchYourBody2026
#RunningWithTumiSole
Weekly Recap:
Week 1 of 3, Summer HR Zone rebaseline limited to Zones 1&2 for now.
4th week of reaching 100k per week.
#RunningWithTumiSole
#FetchYourBody2026
Suffered yesterday on a gravel run + hot dry air and altitude.
Weekly Recap:
Durban humidity is Back weight before a run 68.0 after 66.50kg that is 1500ml of water loss in 110’.
Energy sys used: fats
Replenish: 3 ~ 51g fried eggs and 1000ml of water, 500ml electrolytes with 5g of Carbs over 90’.
#FetchYourBody2026
#RunningWithTumiSole
Weekly Recap:
Durban humidity is Back weight before a run 68.0 after 66.50kg that is 1500ml of water loss in 110’.
Energy sys used: fats
Replenish: 3 ~ 51g fried eggs and 1000ml of water, 500ml electrolytes with 5g of Carbs over 90’.
#FetchYourBody2026
#RunningWithTumiSole
Weekly Recap:
Yesterday long run was unnecessary longer and yielded negative results and it broke my body more than the marathon did. The results of being a test case.
#FetchYourBody2026
#RunningWithTumiSole
Let me recovery from my long run.
Little bit of humility but weather conditions were perfect 👌🏾 for the run. So is the one for recovery.
#RunningWithTumiSole
#FetchYourBody2026
Weekly Recap:
Yesterday long run was unnecessary longer and yielded negative results and it broke my body more than the marathon did. The results of being a test case.
#FetchYourBody2026
#RunningWithTumiSole
Another 💯 attendance for September. 11 month done.
#FetchYourBody2026
Dear Running X (positivity and Negativity Groups)
When you post your splits what is your expectation? I mean how should we engage them.
Personally I don’t want well done, I prefer questions, improvement advice and critique of my performance.
Regards
Pacesetter
Weekly Recap:
In 2024 I took a decision to take a break on Comrades and focus on marathons for 5 years. I have accumulated around 1000 hours of training since.
I struggle with transition from build to specificity phase. I always get injured but I can manage 4 week max.
Weekly Recap:
Week 14/14
Fully Recovered training block end.
Free style mode activated for the next 8 weeks. With possible 4 marathons in this period.
F1 - LR
F2 - Tempo
#RunningWithTumiSole
#FetchYourBody2026
Today I struggled to maintain 6’ pace due to head wind.
Goal race was in March then got injured in late February but still ran with 13 x 1’ walks.
2d I renewed my membership to that Club after being absent for almost 29 months.
#RunningWithTumiSole
#FetchYourBody2026
F1: When coaches or researchers say increase your mileage by not more than 10%, they are using my stats as a case study.
F2 joined the coffee run cult.
#FetchYourBody2026
#RunningWithTumiSole
Weekly Recap:
Week 14/14
Fully Recovered training block end.
Free style mode activated for the next 8 weeks. With possible 4 marathons in this period.
F1 - LR
F2 - Tempo
#RunningWithTumiSole
#FetchYourBody2026
Weekly Recap:
Week 13/14
Upper body not fully recovered, core being the mostly affected part.
#FetchYourBody2026
#RunningWithTumiSole
Dear @Vitality_SA
Please reconsider this Sleep points system.
On Friday I usually sleep 4 hours that means I will have higher percentage for REM and Deep sleep while the amount of quality is bad.
My median is 7h33’ and how is 5h20 better than 9h28 for me?
Zola Jozana retweeted
Meet our next host cities for the World Championships ‼️
Nairobi and Munich have been selected to host the 2029 and 2031 World Athletics Championships, respectively, following one of the strongest bidding processes in the history of the sport’s flagship event.
Read more in the press release 🔗 bit.ly/4hvvCdR
#WorldAthleticsChamps
Let's go to 🇰🇪
AFRICA WILL HOST THE WORLD CHAMPIONSHIPS FOR THE FIRST TIME!🌍🔥
Nairobi 🇰🇪 has been selected to host the 2029 World Athletics Championships, bringing the sport’s biggest global championship to Africa for the first time.
Nairobi’s winning bid beat London 🇬🇧, Rome 🇮🇹 and Munich 🇩🇪.
Munich 🇩🇪 was also selected to host the 2031 edition, meaning the championship will head to Kenya in 2029 before returning to Germany two years later.
The 2029 championships will be staged at the renovated Kasarani Stadium, building on Nairobi’s experience hosting major international athletics events.
