Run.Life.Repeat

Bruce Fordyce is one of the all-time greatest ultra-distance runners, having won the iconic Comrades Marathon a total of nine times. To date, he has run the event a total of 30 times.He is the 50-mile record holder for the United States All Corners Race and is the former record holder of the 100-kilometre event. He won the Brighton to London race three times between 1981 and 1983.He is an author, motivational speaker and in 2004 he was voted 64th in the TOP 100 GREAT SOUTH AFRICANS. Questions:1. Bruce, other than being a very accomplished athlete, few people know that you were born in Hong Kong, area qualified archaeologist, keenornithologist, and connoisseur of fine wines. Would you tell us your story about the formative years, what led you to become an elite athlete and where your passion for Comrades Marathon started?2. You stood against apartheid when it was unsafe to do so. Tell us a little about the participation of women and non-whites in Comrades and your statement against apartheid at the 1981 Comrades Marathon event.3. You have had a long and successful career in running. Is there one highlight or victory that stands out for you among others and why?4. You held the world record for the 50-mile London to Brighton ultramarathon for 36 years before it was finally broken by Jim Walmsley in 2019. You wrote a blog titled: “WE BORROW WORLD RECORDS, BUT WE KEEP TITLES.” How did you feel when this record was broken after holding on to it for so many years?5. Between 2009 and 2010 you took nearly 2 hours off your Comrades Marathon finishing time? What led to this result?6. Can you tell us the story of how and why you started Parkrun in South Africa?7. South African runners are a special breed. We run marathons as training runs in preparation for the Two Oceans and Comrades Marathons. What is your advice for road runners in terms of how your body withstands all that punishment?8. What sort of running do you do now?9. Ultra-running is gaining in popularity worldwide. What advice do you have for the modern distance athlete?10. Like us at Run.Life.Repeat, you have a heart for helping runners realise their potential and achieve big running goals. What advise do you have for some our listeners who may be newbie runners and think that they would never be able to run a 5k, let alone the Comrades Marathon?Look out for Bruce's new book titled: "The Winged Messenger."

Professor Timothy David Noakes is a South African scientist, and an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. He is a co-founder of the now prestigiousSports Science Institute of South Africa (SSISA). He has been rated an A1 scientist by the National Research Foundation of SA for a third 5-year term. In 2008 he received the Order of Mapungubwe, Silver, from the President of South Africa for his “excellent contribution in the field of sports and the science of physical exercise”. Prof Noakes has published more than 750 scientific books and articles. He is now the co-founder and Chief Medical Director of the Nutrition Network and devotes a majority of his time to promoting the low carbohydrate high fat diet and on raising funds for Eat Better South Africa! and research through The Noakes Foundation. In addition to this he has run more than 70 marathons and ultramarathons. Questions:1. You are trained as a medical doctor, but in South Africa you are mostly known as a sport scientist and professor. Would you share with us when your interest in studying the science behind sport and nutrition originated? 2. You have a hypothesis of how the brain may play a more important role in race potential than runners have typically considered. Tell us more about what you call the Central Governor Theory of Fatigue. 3. You have written the book “Waterlogged” about the dangers of hyponatremia. Would you elaborate on what causes this condition, why it is so dangerous and give us some hydration guidelines for training and competition?4. Some athletes say that the LCHF diet has a negative effect on their training as it causes them to feel as if they have a lack of energy when they exercise. Are they doing something wrong or is this diet just not for everyone?5. You have written and talked extensively about the effect that diet has on our health. Through the Covid-19 pandemic we have seen that most of the patients who have been hospitalized or died has had underlying comorbidities like diabetes, hypertension, and obesity. Can you please elaborate as to why these underlying conditions are such a risk when contracting this virus? 6. We know that nutrition plays a crucial role in our health and weight management. Is exercise as crucial specifically in weight loss or is the role of exercise from a health and well-being perspective more beneficial?7. As ladies we are always aware of the number on the scale and what we can do to reduce that number. In your opinion, is there a form of exercise that is better than others to lose weight most efficiently.8. At the Tim Noakes Foundation you have an initiative called “Eat Better South Africa”, can you please tell us more about that? 9. After a lifetime of research and studies, if you look back at your career, is there something that you would do differently? 10. If there is one piece of advice that our listeners can take from you, what is the most important thing that will have the biggest impact on their health and performance?If you would like to find out more about Dr. Noakes, check out the Noakes foundation at https://thenoakesfoundation.org/Books that Dr. Noakes referred to:Superfoods for super kidsThe real meal revolutionFollow this link to the banting diet green list:https://realmealrevolution.com/banting-green-list/

In this episode we chat to Swim.Bike.Mom, Meredith Attwood. Meredith is a former attorney, author of 2 books, podcaster of the very popular “the same 24 hours” podcast, speaker, 4x IRONMAN triathlete, and coach. Meredith founded the brand “Swim Bike Mom” in 2010 and with her popular blog has inspired hundreds of thousands of women to “keep moving forward” and become the best versions of themselves.Questions we asked Meredith:1. Meredith, I took the following quote from your website: “In 2010, I was out of shape, addicted to alcohol, seriously overweight and lost in my own body, and mind, and world.” I have been following you for years and in fact, you have inspired me to do my first triathlon even though I have never swum in open water and was considerably overweight. But for our listeners who may not have heard about you, would you tell us your story and explain where, why and how your journey to better health started.2. Your first book “Triathlon for the every woman” made the sport of triathlon very approachable for busy women with families and careers. So also did “Swim Bike Mom”, a blog where you shared race recaps, life achievements and disappointments. What inspired you to write this book and to share your journey so honestly?3. Throughout the journey that you share publicly, you have not been afraid to lay bare the pieces of your life which few others would dare to disclose. Even having completed full Ironman’s, you were still struggling with alcohol abuse. Would you tell us the story of how you eventually came to the realisation that you want to be sober and what you did to succeed?4. You have overcome several challenges in your life. What was your biggest personal victory? 5. You have completed several 70.3 Ironman distances and 4 x Ironman distances. You have recently retired your triathlon gear to take up bodybuilding. It is such a 90° turn from endurance sport to strength training. What inspired you to do this and would you ever return to triathlon? 6. Do you think that anyone can complete an Ironman triathlon, even the busy moms and dads with full time careers?7. You have recently launched your second book, “The Year of No Nonsense”. Would you tell our listeners more about this book?8. You wrote an article for “Psychology Today” with the title “Happiness is Nonsense – The nonsense about happiness is really starting to get in the way”. You wrote: “This fight for (and against) our own happiness is the fight that is inside of us: to never be content, to want more, to hustle harder, and then beat ourselves up about how it’s not enough. We can objectively admit this is silly and unproductive. At the same time, we can find ourselves on the hamster wheel of the same thought patterns. Lather, rinse, repeat.”In your opinion, how do we break the toxic pattern of the pursuit of happiness?9. 2020 Feels like the year of total, stupid, crazy unexpected Nonsense! How did your “No Nonsense” approach help you navigating the global pandemic?10. If there is someone out there finding themselves in the situation similar to where you were – i.e. knee deep in diapers, trying to be an attentive wife/husband and juggling a full time career – but they desperately want to feel relief from the stress of everyday life, what advice would you give them?If you would like to know more about Meredith, visit her website at: www.swimbikemom.comThe books that she has published are:1. Triathlon for the every woman2. The Year of No Nonsense

In this episode we speak to the Smling Champion, Gerda Steyn.Gerda is a South African marathon and ultramarathon athlete. She set the Comrades Marathon up-run record in 2019 with a time of 5:58:53, becoming the first woman under 6 hours for that race. She also won the 2019 Two Oceans Marathon in a time of 3:31:28. Her best time for a standard marathon was 2:27:48, achieved in 2019 in the New York City Marathon.Questions we asked Gerda:1. You grew up on a farm in a small town of Bothaville in the Free State. Was running part of your life growing up? 2. You discovered your talent for running later in life. At which point did you realise you have the potential to win races? 3. Who was/is the biggest influencer in your life? 4. There is a story that you tell about Nic Bester saying to you that if/when you run a marathon in under 3 hours, you should give him a call and he will become your coach. What do you think Nic saw in you that is different from other runners? 5. You broke the Comrades up record in 2019, becoming the first women to run the up run in under 6 hours, after you won the Two Oceans Ultra marathon earlier that same year. What other running goals are there for you after such an amazing year? 6. Like for all of us 2020 did not pan out as we planned. How has the pandemic restructured your planning and training for 2020 /2021? 7. The Comrades & Two Oceans are the biggest running events on the running calendar in South Africa.8. We were extremely proud to have seen you line up for the New York Marathon and in 2019 you also ran the fastest marathon time for a South African woman. Would it be one of your goals to win any of the big international city marathons? 9. The last few years was like a whirlwind for you since becoming an elite athlete. What are some of the biggest life lessons that you have learned through competing in these tough and challenging races? 10. Besides these two races, what is your favourite South African Race, and why? 11. What is your favourite distance to run? 12. What was your biggest running disappointment? How do you bounce back and move through such a disappointment? 13. Do you have a funny or embarrassing running story that you are comfortable in sharing with us?

Today we are fortunate to chat to Renee Jordaan. Renee is the Race Director Sanlam Cape Town Marathon and the Co-Founder and Director at Game On Event Solutions. She is also the Former Operations Director at Cape Town Cycle Tour and Former Race Director at Comrades Marathon. In addition to this, she loves all things running and cycling. Renee Questions:1. As we said in your introduction, you were the Race Director for the Comrades Marathon and the Operations Director for the Cape Town Cycle Tour before starting your own business Game on Event Solutions. There are so many logistical challenges in organising these big events. What are the biggest challenges in making sure everything is seamless on race day?2. How long in advance does the planning start for these big races? (if not answered in #1).3. The Cape Town marathon is the country’s premiere standard marathon and has achieved gold label status for the last 4 years by World Athletics. Because of Covid-19, you decided to take the marathon online in 2020. You are offering a virtual race with various distances. You are also introducing a Cape Town marathon 3D audio app. Explain to us how the virtual race will work on the day and the use of the app.4. The app is something that nobody else has done before. What inspired you to create this amazing app.5. There are elites who run the race yearly but may not be able to come to South Africa. Is this open to them? Can they race in this virtual sphere?6. The Sanlam Cape Town marathon race organisers has really been forward thinking in their planning. Tell us about the refreshment stations that will be available.7. Why did you decide to introduce the 21k distance, because that distance is not available for the physical race?8. Are you going to run the race?9. For those athletes who have already entered the actual race (before the virtual race was announced), what is the status of their entry for those runners? 10. Can the race be run on a treadmill?11. Does the race start at a certain time?12. Are there cut-off times?13. When do entries close? This is truly a virtual race like no other. Embracing cutting technology with the passion and love for running. With the help of the app, runners all over the continent will feel as if they are in Cape Town. They will hear the sounds, see Table Mountain and Cape town stadium in their minds eye. The result will be an immersive experience for local and international athletes whose individual races will be tracked and displayed in real time, coupled with their virtual progress on the Sanlam Cape Town Marathon route. We are proud to call this OUR marathon.

In this episode Mandy gives advice on a myriad of questions asked by beginner runners.We've had a few requests from listeners who want to start running, but they are overwhelmed with which equipment/clothes to buy, distance to cover, when to take walk breaks, nutrition intake etc. Can you give advice on these aspects to someone who is just starting their running journey?If you would like one on one coaching with coach Mandy, here are her contact details:Mobile: 073 357 0196E-mail: mandy.massage@gmail.com

In this episode we get to know the man behind the official Comrades Marathon coach.Coach Parry is one of South Africa’s most well-known running coaches and has a passion for high-performance sport. He is the official Comrades Marathon coach, a Runner’s World columnist and has led many top athletes to greatness in both triathlon and running. He thrives on coaching, motivating and inspiring others.Questions we asked Lindsay:You are a very accomplished coach to top athletes, but there is not a lot known about your personally. Tell us a little bit about your story and how you become an athlete and coach. You have had the privilege to train some exceptional runners. What is one of your biggest highlights of your coaching career? Who is the biggest influencer in your life? Who was the first elite athlete that you have coached? Many races have been cancelled due to the Covid pandemic. How do you keep your clients motivated during this time? n the Comrades marathon there is on average about 40% of athletes starting in the H-batch that do not finish the race. In your opinion, what are the most common reason for athletes in this group not reaching their Comrades goal? According to the training plans that you have worked out for the Comrades Marathon platform, you have a very conservative approach to training, in terms of rest days and mileage. Does that some approach apply with coaching your elite athletes or is it individual. What is your biggest personal achievement? Do you have a funny, relatable running story for our listeners? What advice do you have as a starting point for 4h50 marathoners who would like to run the Comrades in 2021? If you would like to know more about Lindsay, check out his website at www.coachparry.com RUNNING NEWS SEGMENT:SPAR Launches South Africa’s Most Beautiful Virtual Challenge!The extremely popular SPAR Women’s Challenge races has been cancelled for 2020.Despite the cancellation, on September 26, 2020, women who would normally be taking part in the SPAR Challenges are asked to #BeSunshine by taking part in the SPAR Women’s Virtual Challenge. Women of all ages can run or walk any distance between 5km and 10km between six in the morning and six in the evening, and then post about their experiences on any platform, using the hashtags #BeSunshine or #SPARVirtualChallenge. SPAR Group Marketing Executive Mike Prentice wants to try to set a Guinness world record for the biggest women’s virtual challenge. He says: “Our target is 30 000 entries,” while also highlighting an important cause he adds, “We will also be giving hope and assisting survivors of gender-based violence (GBV) at the same time. GBV is a scourge in South African society and appears to have worsened during the national lockdown. We at SPAR want to do something to help the survivors, and all the money received from entry fees will be used to help them.” Entry to the SPAR Women’s Virtual Challenge is R50, and for every entry, SPAR will donate a food parcel to a GBV survivor. Jacaranda FM’s Good Morning Angels will coordinate the distribution of the food parcels. Each entrant will also receive a limited-edition race t-shirt, a lightweight buff, and a race magazine.To enter, go to www.sparvirtualchallenge.co.za which will take you to the 2020 SPAR Women’s Virtual Challenge website where you can enter!

We launch Pimp.My.Run., where we post your running related questions to our guest coach, coach Mandy Lowings.In this episode Mandy answers two questions:How to transition from a 5k to a 10kHow to run a sub-55 minute 10kIf you would like one on one coaching with coach Mandy, here are her contact details:Mobile: 073 357 0196E-mail: mandy.massage@gmail.com

On this week’s episode we interview Trevor Spencer from the Marathon Training Academy and Liezl gives us her RLR Toolbox recommend of the week plus we give you some tips on running uphill. Trevor is the manager and producer of the MTA Podcast. He has run 17 marathons, a 50K, 21 half marathons and a Spartan Trifecta. In addition to running he loves German beer, travel, books, self-employment, sleeping late, and making Angie, his wife and co-host, roll her eyes. Questions we asked Trevor:1. Can you tell us the story of how and why you started MTA?2. The MTA podcast is downloaded over 100,000 times per month by listeners around the world and is a hand-selected iTunes Essentials running podcast. What is the secret to the success of the podcast?3. You have interviewed hundreds of people, most of them very well known in the running world. Which one stands out as a memorable interview and why?4. You have a self-confessed rebel personality type and do not like the rigidness of training plans. Despite this you have run 17 marathons and an ultra. What keeps you returning to marathons, even though you sometimes don’t enjoy the training? 5. Angie has recently completed a 50 states goal where she ran a marathon in all 50 states of the USA. Has her dedication and achievement inspired you to plan a big running goal?6. Like us at Run.Life.Repeat, you guys have a heart for helping runners realise their potential and achieve big running goals. Your motto is: “You have what it takes to run a marathon and change your life”. What advise do you have for some our listeners who may be newbie runners and think that they would never be able to run a 5k, let alone a marathon?Check out Marathon Training Academy at https://www.marathontraininacademy.com

We chat to Comrades marathon silver medalist Hennie van Niekerk about his story of overcoming alcohol abuse. He also gives us some insights into the habits that he implements to be a successful runner.Questions that we asked Hennie:1. You have a powerful story of facing your own biggest giant. Would you please share with us, what ever you are comfortable in sharing, about your life journey?2. You choose the sober lifestyle before you started running. That was about 13 years ago. What or who influenced you to become a runner and how has running helped you in your journey to stay sober?3. You are a very accomplished runner. Would you say that this drive and commitment to become the best that you can be is inside all people or do you think that it is a result of the hard work that you had to put in to break your addiction?4. You are extremely dedicated and committed, please share with us some of the habits that you believe set you up for success in running as well as for life?5. The way you do life speak of a different mindset. Please share with us how do you see life and opportunities post Covid.6. There might be someone listening to us today, that either find them were you were more than 13 years ago, what words of advise do you have for them?7. What tips to you have for our runner who want to stay fit and motivated in the absence for ‘actual races’?

In this episode we speak to coach Mandy Lowings about all things running and how to stay motivated with no races in sight.Coach Lowings is the owner of Mandy’s online sports coaching company. She has a diploma in personal training and therapeutic massage therapy. She is also a qualified group fitness trainer and level one triathlon coach. Also mentioned in this episode:Carina's Comrades Race the Legends 21km race recap,RLR's runners toolbox: Carina gives us some running tips.If you would like to make use of coach Mandy Lowings online coaching service, you can contact her at 073 357 0196 or email: mandy.massage@gmail.com.