2nd session Speed session: intervals 400m Its been ages I did short distance speed, legs were a bit stiff. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying 1st session: Tempo Working on the need for speed Myekeni Apheke #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Tuesdaying Hill Repeats @ La Roche Climbing is getting better #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Mondaying.... Systems check Need for speed #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Sundaying Taking it easy like sunday morning Didnt really enjoy the session today, a guy that usually walks where we train decided to bring his dog today🙆🏿♂️ But sessions like today prepare you to be able to face irritating runners. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying.... Tempo session #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Central Striders Time on the legs session Church session #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamcentralstriders
Tuesdaying... Hill Repeats @ La Roche Myekeni Apheke #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Monday session Systems check: still on recovery mode, coming back to normal. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Sundaying Long run🙂 #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Saturdaying... Systems check: still a bit stiff but able to push the pace comfortable. The fitter you are, the faster your recover. Condition, condition, condition. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
20mnts recovery run. Now we can switch off the engine and let it cool down proper before going back to cooking. NB: I didnt tamper with the medal, it came like that. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Saturdays are for racing.... Need for speed Now we cooking speed, soon we going 30mnts and under. Medal/Race number tour still on.... #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying..... Tempo session Getting the speed back #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
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Tuesdaying... Hill Repeats @ La Roche Legs less heavy, recovery in progress. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Sundays are for long runs We show up and deliver Now lets go support the ironman people #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
We are a multi sport club Today we teamed up and did tri It was fun and no I didnt run, I cycled. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying.... Tempo session The system is responding well, freedom run will find me ready. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Central Striders Active rest session Recovery mode #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamcentralstriders
Tuesdaying..... Systems check: recovery in progress..... Recovery program activated #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Delayed Post If your dreams dont scare you, then they are not big enough. In every race we show up and give a good show, yesterday was no different. Great show was given, we continue cooking. Myekeni apheke Thanks to everybody who is out there supporting the project. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
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Tuesdaying...... Its race week Taper week #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Saturdaying.... After the coaching session, it was time for my session. When I got to st feorges park the dog show was still on, instead of canceling I did few rounds around the park. Its tapering times... #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying... Its tapering phase.... #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Tuesdaying... Last run at high altitude Easy done easy #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Monday session Systems check 🙂after climbing Alex hills the system is stop firing well. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Run Jozi Been visiting Jozi, but today it was a tour on foot. Great vibes, we are still cooking #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Saturdaying somewhere inland.... Great weather, great vibes #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying..... Tempo session Secret location loading #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Central Striders Time on the legs session We are cooking #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamcentralstriders
2nd session Tempo session #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Tuesday 1st session Hill Repeats @ La Roche Getting better at climbing every tuesday #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Monday session Systems check #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Sunday session Longish run Hakuna matata #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
What a saturday Started with the St Albans 10km race, it was a great fight as a defending Champ but couldnt defend the title and settled for position 2, went to the track meeting at @madibazathleticsclub did 5000m 3rd position and 1500m 1st position. It was a speed day..... 📸 @gebzin_20 #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
1st session of the day Tempo session Hot day today so its a day of hydration #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Central Striders Time on the legs session Active rest day #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamcentralstriders
Monday session Systems check Let cooking continues, myekeni apheke #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Sunday soul session Long run, easy run done easy #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Summer ‘24 pending…. Who else can’t wait for those summer evenings out on the course?! #summervibes #summer24 #pending #cantcomesoonenough #teampharaoh
EP Champs Half Marathon Ticket to SA Champs sorted As we continue cooking #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
2nd session Intetvals:400s✔️ Now we rest and wait for saturday #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying.... 1st session: tempo The rain delayed us, but it cleared #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Central Striders Time on the legs sessiom Active rest day. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamcentralstriders
Tuesdaying.... Hill Repeats @ La Roche 1st session of the day #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Monday session Systems check: from a high altitude race the only way to test the lungs is tempo. Road to EP Champs half marathon #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Saturdaying.... Stretching the legs as we wait for tomorrow. Now we pack, rest, the travel. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying..... 1st session of the day Tempo session Preparing for a race at high altitude #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Central Striders Time on the legs session #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
1st tuesday session Hill Repeats @ La Roche Preparing for the war with Chapmans Peak #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
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Sundaying... Longish run Easy run done easy #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Saturdaying...... Tempo session Ready for SA Champs #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Recovery session Systems check With all the home made massage and foam rolling and hydrating and eating, we had go out and test the system. Recovery in progress..... #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying.... Tempo Taper session Still keeping the engine warm #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Central Striders Time on the legs session, we still keeping the engine warm..... And the church session of the run was on fire today🙏🏽 #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamcentralstriders
Tuesdaying..... Tempo tapering session Keeping the engine warm #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Monday session Systems check Tapering week: running is like dancing, you dont stop while the music is still playing. Countdown to sunday..... #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
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Easy sunday morning Tapering mode activated Now its all about keeping the engine warm #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Saturdaying... Tempo session @ two views Nailed the race goal splits with hills Its tapering period 📸 @richardpearcephotography #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying... Tapering session Race day splits polishing #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Central Striders Time on the legs session Easy run done easy #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamcentralstriders
Tuesdaying..... Hill Repeats @ La Roche Windy and smoke session Hope its not burning at Marine Drive again🙆🏿♂️. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Monday session Systems check Its a countdown #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Sundaying.... Taper week activated 50km ASA Championships countdown #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Saturdaying.... Tempo session with headwind on the 1st half, and enjoyable tailwind 2nd half. Another easy 32mnts on the legs. Its time to visit @larpeloeyewear my glasses let me down for the 1st time today, guess its time for a new pair. 📸 @richardpearcephotography #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
2nd session Intervals: 800s✔️ Rest day starts now. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Thursdaying with the 1st session Tempo session: getting close to mastering that race pace Now we hydrate and recover for the 2nd session. #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamstgeorgessquad
Central Striders Its active rest day: time on the legs session. Rest and recover... #staysafe #staystrong #stayhealthy #teamvmsc #teamfatfrank #teamhambanathialuminium #teampharaoh #teamcentralstriders