Yesterday's 1000m x12 at 4:00 pace👌🏽 Coach was not happy with the pace though 😅Listen to his comment whilst he was taking the video 🙆🏽‍♂️
Vongs

LEG SERVICE | HARMSTRINGS & CALVES
Today I visited tmbios and I got a leg panel beating 🛠🔨 There's only 22 days till ComradesRace, it's so important for me to make sure my legs are ready for race day👌🏽Thanks T😊

2019 ComradesRace 🙂
As a novice, all I cared about was to reach the finish line, it didn't matter how long it took. Anyway, soon I'll be lining up for my second up run and this time around, time matters🙂 but still, I plan to have the best time of my life🕺🏽

Congratulations Skeem👌🏽👌🏽👌🏽

Mabotja Nkoko
Thabiso Maake
Tungwane Motwaledi
Comrades is a couple of days away. Please contact me before the end of the week to claim your prices . If you know the runners listed above , please ask them to contact me📱

Two years later and we still sending out deliveries ❤️🙏🏽

We finally back on the track 😅 Today's session was nice👌🏽3km warm up.....12km fartleks (Run 1km at 4:00 and then rest for 1km at 4:20 pace)....2km cool down👌🏽
Just a couple of weeks before ComradesRace 🤞🏾
R. Lizzy Babili Vongs

🤣🤣🤣 wow

I didn't want to do this challenge 🙆🏽‍♂️ They insisted 🙆🏽‍♂️

Today's 20km tempo run at 4:45 pace was not as bad as yesterday's 60km run🙂 I'm most happy that my harmstring seems to be sorted🤞🏾 Dullstroom was good to us 👌🏽
Still hopeful for a great ComradesRace race🤞🏾

If you are a runner you have such days😅Today I suffered 🙆🏽‍♂️This was me at 59km and I was tired😅 ComradesRace better treat me right

60km long run in Dullstroom ⛰️⛰️Yoh we climbed, at some point we were 2240m above sea level🙆🏽‍♂️⛰️I suffered today and happy my harmstring did not give issues. Tomorrow we do a 20km tempo and then go back home😊

My wife who will be attempting her second ComradesRace marathon will be running to raise funds for the KZN Childline that takes care of abused children ❤️ Please help her raise funds on this link charity.easyreg.co.za/comrades-marat… 📱 Your support wil go a long way🙏🏽
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P.S we are trailing!

Thank you Waterfall City Athletics Club for having me as your race ambassador 🙏🏽 It's such an honour and I cannot wait😊 It will be an interesting journey and we will definitely have a good time on race day👌🏽 I hope to see you guys there 🙏🏽

HARMSTRING REHAB🔌
The past 3 weeks have been frustrating due to a harmstring injury but I'm patient with it 🙂 I've been treating it, strengthening it and visiting professionals for assistance 🤞🏾 I'm still hopeful I'll line up for ComradesRace

❤️

2023 Comrades Marathon at 60km🙂I felt so strong👌🏽 My wife supporting me every 10km🙏🏽

Ke mental strength dai deng 👌🏽👌🏽Well done Skeem!!!

My wife training for her 2nd attempt at Comrades Marathon 👌🏽In 2019 she did it but got cut off at 80km at Polly Shorts with just 8km to go🤞🏾 She's putting in the work and I'm happy with the progress so far👌🏽 5 weeks to ComradesRace

What do you think about when you are supporting/seconding runners for all those hours?🙆🏽‍♂️ Here's what I was thinking about and what I went through this morning.
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Watch till the end, my car let me down🙆🏽‍♂️
P.S I love my Venda people ❤️