Podcasts about Bruce Fordyce

I greet you in Jesus' precious name. It is Sunday morning, the 8th of December, 2024, and this is your friend, Angus Buchan, with a thought for today. We start off in 1 Samuel 16:11:”Then he said, “There remains yet the youngest, and there he is, keeping the sheep.” What was his name? Oh yes, that was David, the Champion of Israel. When Samuel wanted to anoint the future king of Israel, Jesse called his oldest son in first, then the second one and then seven sons later, the prophet Samuel said, ”Do you have anymore sons?” “Oh yes, I have one. Right at the back looking after the sheep.” He said, ”Bring him.” Yes, he was the one!Then we go straight to the gospel of Luke 14:11:”For whoever exalts himself will be humbled, and he who humbles himself will be exalted.” I read a beautiful reading this morning by a man named Thomas Champness, and this is what it says: “He who is willing to take the lowest place will always find sitting room. It won't be crowded. There is no great crush for the worst places. There is nothing like the jostling at the back that there is at the front. So if we would be comfortable we shall do well to keep behind.” Isn't that true?No jostling for the back jobs, the jobs that are not seen or heard. No, all the jostling and the competition is in the front but I want to tell you, if you know Jesus Christ, you don't have to jostle because He will take care of you. Psalm 37:4:”Delight yourself also in the Lord, And He shall give you the desires of your heart.” Don't be in a rush young Lady. Don't be in a rush young man. Spend time with God and your time will come. I used to love watching the Comrades Marathon, that long race, from Pietermaritzburg to Durban and then the next year from Durban to Pietermaritzburg. Two standard marathons, back to back, with an extra few kilometres - and that little blonde-headed man by the name of Bruce Fordyce. I used to study him. You know, when that gun went off it was very, very busy in the front, jostling, pushing - where was he? No, he was hanging in the back. You see, he knew what he had to do. He worked with a watch. He didn't worry about the crowds and he won nine gold medals, eight of them consecutively, unheard of before.Today, don't be in a rush to always get to the front. Don't be in a rush to always make yourself known or seen. God will promote you like he did with David. Jesus bless you and goodbye.

parkrun, which started as a small, informal 5K run with just 13 participants in Bushy Park, London, in 2004, has grown into a global phenomenon with over 10 million runners and 2600 parkruns. Its founder, South African born, Paul Sinton-Hewitt grew up in Potchefstroom. From only 26 runners and 3 volunteers at the first run, parkrun has flourished, particularly in South Africa, where more than a million of its members are based. Bruce Fordyce, the legendary South African ultra-marathon runner, is one of the key figures behind parkrun's success. In an interview with BizNews, Fordyce shared that he plans to participate in his 549th parkrun this weekend, despite having recently undergone knee replacement surgery. parkrun started he says that South Africans are drawn to the 5-kilometer parkrun due to its safety, the majority of runners are women. Fordyce says participants enjoy adding new runs to their totals, which he describes as “stamp collecting on steroids,” as they try to add more destinations to their list.

Pippa speaks to legendary athlete Bruce Fordyce, CEO of Park Run SA, as someone somewhere in South Africa is about to become our 1 millionth unique Parkrunner. See omnystudio.com/listener for privacy information.

Amy Maciver speaks to nine times Comrades Marathon winner and the man who brought the Parkrun to South Africa, Bruce Fordyce. Parkrun is about to reach 1-million unique participants.See omnystudio.com/listener for privacy information.

Ons bespreek die 0/13 Cravenweek met Hector Swiegelaar en ons loer in by Bruce Fordyce.

I greet you in Jesus' precious name! It is Friday morning, the 27th of October, 2023, and this is your friend, Angus Buchan, with a thought for today. We start off in Isaiah 40:31:"But those who wait on the LordShall renew their strength;They shall mount up with wings like eagles,They shall run and not be weary,They shall walk and not faint."Oh my dear friends, this morning, we must become more intentional regarding this race of life we are running in together. This is not the warm-up race. This is the final. We need to be more focused and keep our eye on the goal, the finish line. If we look at Philippians 3:14, the word of God says: "I press toward the goal for the prize of the upward call of God in Christ Jesus." We really need to get serious. This is not the dummy run. This race will lead us home to Heaven, and Jesus will be waiting for you and me at that finish line. What a day that will be. But until then, we need to keep on keeping on. You know, I remember so distinctly watching the Comrades Marathon on TV. I remember that small little man with the blonde hair, Bruce Fordyce. Do you know that he won the Comrades Marathon no less than nine times? Nine times! Runners come from all over the world, and there is a lot of money for the man who comes first.The Russians and Americans were here - but one thing about Bruce Fordyce - he was focused. He was intentional, and he kept his eye on the goal. When the gun went off and the race started, I remember so clearly all the novices were coming out of the stalls there flat out, running like a hundred-metre race, and five kilometres down the road, they had blown out already. Bruce Fordyce kept his eyes on that watch. He was totally committed to what he was doing. He wasn't looking at the crowds around him. He wasn't worried about all the other runners that were way ahead of him, some of them five or ten kilometres ahead of him. People would probably ask him, "Do you realise your opponent is far ahead of you?" He was focused on his race. He was disciplined, committed, and knew exactly what he was doing. On the upward run, he would come up to Polly Shorts which was just outside Pietermaritzburg, that very, very ugly steep hill, and then he would just put on the pressure. He would come right past the runner who had probably been running ahead all the way, tap him on the shoulder and give him the "death-hand shake", and off he would go and come through the finish line because he knew where he was going. He had disciplined himself, he had done all the preparation work correctly and he was confident that he was going to win.You and I today need to do exactly the same.Jesus bless you as you run for the finish line,Goodbye.

Bruce Fordyce - A household name and South African legend. Best known for winning the South African Comrades Marathon a record nine times, the "Winged Messenger" sits down with Gareth Cliff to discuss the special moments in his career, his involvement in today's athletic culture, and his interests in anthropology and archaeology. www.cliffcentral.com

Brooks Spector, associate editor for the Daily Maverick on rival superpowers US and China, vowing to stabilise their relationship.    Ian Merrington, group CEO UVU Africa on if Chat GPT doesn't keep your secrets, what does it do?   Then on How I Make Money, we looked at parkruns with Bruce Fordyce, CEO of parkruns SA and marathon and ultramarathon athlete. See omnystudio.com/listener for privacy information.

Bruce Fordyce is a South Africa running legend. A 9-time Comrades Marathon Champion, Bruce is also the former 50-mile World Record holder. He now runs the Park Run organization providing free, weekly 5k community runs around the world.   In this conversation, we discuss Bruce's running career, his thirty Comrades finishes, longevity as an athlete, racing during the apartheid era in South Africa and the unifying nature of sports.   Follow Bruce on Twitter   Bruce's book, Winged Messenger   ________________________   Sponsors: Use code freetrail10 for 10% off Speedland Footwear Use code freetrail15 for 15% off Gnarly Nutrition Visit boafit.com to check out the best fit system on the planet ________________________   Freetrail Links: Website | Freetrail Pro | Patreon | Instagram | YouTube   Dylan Links: Instagram | Twitter | LinkedIn | Strava   ________________________   Other Freetrail podcast episodes you might enjoy:   Kilian Jornet | The New NNormal   Tim Tollefson | The Infinite Game   Clare Gallagher | Black Canyon 100k Champion   Jim Walmsley | Engagement, Moving to Europe, Western States, and UTMB

Some intro's are better left to the pro's - so we'll hand over to 9 x Comrades Marathon Winner, Bruce Fordyce, to tell you more about what you can expect to learn from Barry Holland. “Barry's greatest achievements have not been his own. Literally dozens of runners have achieved their own goals and dreams in running because of the firm and guiding hand of Barry Holland. It is as a coach, mentor and amateur running psychologist that Barry has made his greatest contribution; it is for his caring attitude that he is best known in the South African world of running.”Through Barry's running story you can expect to receive nuggets of wisdom about the Ultimate Human Race, pro tips and insight into the mindset required to conquer the worlds oldest Ultra Marathon.If you enjoyed the show, don't forget to give us a rating and follow our journey on Instagram @makingarunner or visit www.makingarunner.com and hit subscribe.This episode was brought to you by On The Move by Four Bro's. Make sure to visit their site www.onthemovestore.com.

Legendary Ultramarathon athlete & Founder of ParkRuns, Bruce Fordyce speak on the benefits of ParkRuns and give some preparation tips for those taking part in this year's Comrades marathon.See omnystudio.com/listener for privacy information.

Take a running champions training and preparation tips right to the finish line of the ULTIMATE human race, by tuning in to our resident fitness enthusiast, Liezel van der Westhuizen's, discussion on the upcoming Comrades Marathon (28 August 2022), how to get race day ready, and hear what nine-time winner Bruce Fordyce has to say about preparing for the lauded marathon. See omnystudio.com/listener for privacy information.

Loadshedding may be back, but we'll bring some light and love into your life on SAPeople.com. Jenni Baxter gives us the latest on Saffers making news abroad, what Expats can get involved with, Mel's happy that Penguins have been getting as famous as Octopi, and which local people are doing good in their communities. Join us (and Bruce Fordyce, Gavin Koppel, Black Coffee, and a cast of penguins - alas not wearing Braaibroekies!) and we smile and wave! All on SAPeople.com this week....

Loadshedding may be back, but we'll bring some light and love into your life on SAPeople.com. Jenni Baxter gives us the latest on Saffers making news abroad, what Expats can get involved with, Mel's happy that Penguins have been getting as famous as Octopi, and which local people are doing good in their communities. Join us (and Bruce Fordyce, Gavin Koppel, Black Coffee, and a cast of penguins - alas not wearing Braaibroekies!) and we smile and wave! All on SAPeople.com this week.... SAPeople.com · Solid Gold Podcasts

The key to living a long and happy life is taking care of your body. Regular exercise and a proper diet contribute significantly to your overall health. That's why it's essential to learn about nutrients such as carbohydrates, protein, and fats to identify the type of food that your body needs. With the proper diet and exercise, you will find yourself feeling better, stronger, and faster than ever. Joining us in this episode of Pushing the Limits is Professor Tim Noakes, a published author and researcher of science. He shares his realisations about the effects of a high-carbohydrate diet and how lessening it can improve performance and health. He also discusses the importance of drinking water when you're physically active. Through his research, Professor Noakes has changed many people's approaches towards their diet.  If you want to learn more about how you can strengthen your body and live healthily, this episode is for you!  Here are three reasons why you should listen to the full episode: Find out how humans have evolved and adapted throughout the years.   Discover the best diet for you according to Professor Noakes' guidelines. Learn why you should avoid overdrinking and how your body knows best when it comes to water. Resources Love the podcast? Become a patron and get exclusive access to bonus content!  Listen to more episodes, get the most out of your genes and find more information about Lisa and her work on her website. The Lore of Running, 4th Edition by Tim Noakes Waterlogged by Tim Noakes Association Between Fatigue and Failure to Preserve Cerebral Energy Turnover During Prolonged Exercise, an academic paper by Nybo, Møller, Pedersen, Nielsen and Secher (2003) More about athletes Bruce Fordyce and Dave Scott CrossFit Connect with Professor Noakes and the Noakes Foundation on their website Get Customised Guidance for Your Genetic Make-Up For our epigenetics health programme, all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. Customised Online Coaching for Runners CUSTOMISED RUN COACHING PLANS — How to Run Faster, Be Stronger, Run Longer  Without Burnout & Injuries Have you struggled to fit in training in your busy life? Maybe you don't know where to start, or perhaps you have done a few races but keep having motivation or injury troubles? Do you want to beat last year's time or finish at the front of the pack? Want to run your first 5-km or run a 100-miler? ​​Do you want a holistic programme that is personalised & customised to your ability, goals, and lifestyle?  Go to www.runninghotcoaching.com for our online run training coaching. Health Optimisation and Life Coaching Are you struggling with a health issue and need people who look outside the square and are connected to some of the greatest science and health minds in the world? Then reach out to us at support@lisatamati.com, we can jump on a call to see if we are a good fit for you. If you have a big challenge ahead, are dealing with adversity or want to take your performance to the next level and want to learn how to increase your mental toughness, emotional resilience, foundational health, and more, contact us at support@lisatamati.com. Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again. Still, I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within three years. Get your copy here: https://shop.lisatamati.com/collections/books/products/relentless. For my other two best-selling books Running Hot and Running to Extremes, chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books. Lisa's Anti-Ageing and Longevity Supplements  NMN: Nicotinamide Mononucleotide, an NAD+ precursor Feel Healthier and Younger* Researchers have found that Nicotinamide Adenine Dinucleotide or NAD+, a master regulator of metabolism and a molecule essential for the functionality of all human cells, is being dramatically decreased over time. What is NMN? NMN Bio offers a cutting edge Vitamin B3 derivative named NMN (beta Nicotinamide Mononucleotide) that can boost the levels of NAD+ in muscle tissue and liver. Take charge of your energy levels, focus, metabolism and overall health so you can live a happy, fulfilling life. Founded by scientists, NMN Bio offers supplements of the highest purity and rigorously tested by an independent, third-party lab. Start your cellular rejuvenation journey today. Support Your Healthy Ageing We offer powerful third-party tested NAD+ boosting supplements so you can start your healthy ageing journey today. Shop now: https://nmnbio.nz/collections/all NMN (beta Nicotinamide Mononucleotide) 250mg | 30 capsules NMN (beta Nicotinamide Mononucleotide) 500mg | 30 capsules 6 Bottles | NMN (beta Nicotinamide Mononucleotide) 250mg | 30 Capsules 6 Bottles | NMN (beta Nicotinamide Mononucleotide) 500mg | 30 Capsules Quality You Can Trust — NMN Our premium range of anti-ageing nutraceuticals (supplements that combine Mother Nature with cutting edge science) combats the effects of aging while designed to boost NAD+ levels. Manufactured in an ISO9001 certified facility Boost Your NAD+ Levels — Healthy Ageing: Redefined Cellular Health Energy & Focus Bone Density Skin Elasticity DNA Repair Cardiovascular Health Brain Health  Metabolic Health My  ‘Fierce' Sports Jewellery Collection For my gorgeous and inspiring sports jewellery collection, 'Fierce', go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection. Episode Highlights [03:09] Professor Noakes' Career Professor Noakes went to medical school before shifting to research and science.  He started writing the Lore of Running for the public, which is currently ongoing with its fifth revision.  Originally a supporter of the high-carbohydrate diet, he realised he was giving the wrong dietary advice after struggling with Type II Diabetes. He lost funding from his university due to this realisation but won the case in court using well-proven science. With his research, he now teaches the proper management of diabetes. [07:50] Against the Food Industry Professor Noakes lost funding from a company in the food industry after he stopped promoting their grain-based diet.  He was sued for his book, Waterlogged, because it went against the sports drink industry.  [12:30] The Pressure from the Academe  Academic mobbing is the pressure to quit your academic work. Professionals such as deans and professors went against Prof Noakes.  Professor Noakes chose research and science because of the toxic environment in the field of medicine. The academic and medical profession is brutal, with long work hours and debt. [15:39] Diet Guidelines Professor Noakes recommends eating based on what humans have evolved to eat. Historically, humans have hunted big animals and turned to agriculture for food. While reasonably healthy, vegetarian diets can be expensive and require highly refined food. He advises eating non-processed and animal-based food. [19:17] The Human's Digestive Evolution The human diet used to be mainly animal produce. Carbohydrates were only eaten during shortages. It isn't easy to adapt from an animal-based, high-fat diet to a high-grain diet in a short period.  Gorillas have certain digestive mechanisms that can break down carbohydrates into fat. Humanity's evolution as hunters resulted in a shorter bowel that is ideal for eating animal produce. [23:47] On Long-Distance Running Running is not a sustainable activity to bring into older age. Orthopedic problems can develop, especially after decades. It is not an ideal long-term activity. [26:22] Weight Control Removing carbohydrates helped Professor Noakes control his weight. He also found amazing benefits from his biweekly CrossFit sessions complemented with running. Now, he has more muscle mass and better flexibility than before.  [30:52] Professor Noakes' Writing Professor Noakes is rewriting the Lore of Running to debunk myths and misconceptions. He is also working on an article about eating before or after exercise. He recently discovered the reason why carbohydrates are necessary for exercise. Regardless of your diet, avoiding hypoglycemia during exercise is the main goal. [37:05] Preventing Cancer Through Diet The low-carb, high-fat diet is ideal for preventing cancer. Insulin resistance, which can develop from a long-term high-carb diet, underlies most cancers. [40:30] Busting Myths  The central government theory is true. Reduction of exercise performance to reduce lactate and glycogen is a myth. Measuring oxygen consumption and glycogen muscle storage is unimportant. His friend once subscribed to a high-carb diet before switching to low carbs. His running greatly improved. Dave Scott, a well-known athlete, has also seen improvements after changing his diet. [45:39] What to Drink When Running Homeostatic regulation allows you to determine if you need to drink more to keep normal sodium levels. Drinking too much water can cause hyponatremia, which is when your sodium levels drop, causing brain swelling and reduced brain blood flow. A genetic defect causing the oversecretion of hormones can cause you to drink too much. It is best for marathon runners to drink only when they feel thirsty. Dehydration is not a medical condition. Your body can maintain normal levels as long as you drink when needed. 7 Powerful Quotes [17:02] ‘The answer is we got to go back to eating what the Maoris were eating, or the Australian Aborigines. [T]hey were eating fish and other foods from the land.' — Professor Tim Noakes  [21:34] ‘We're designed to eat animal produce, which is digested in the small bowel. That's how we evolved, and that allowed us to get our hips to narrow. That allowed us to start running because our knees came closer together; we could run more effectively. And then we became bigger hunters. And that then helped us evolve further.' — Professor Tim Noakes [26:07] ‘I do a lot of strength work and yoga and things like that to balance things out. I feel a ton healthier — day and night healthy. I can manage my weight much better. I was fatter when I was running the distances.' — Lisa Tamati [28:26] ‘I do an hour or two twice a week, and it's 40 minutes really odd but really, really odd. Then I came to complement that with some running, but that's what I need. I've bulked up. I've put on five kilograms of muscle at the age of 72. I'm lifting weights that I could never even consider when I was younger.' — Professor Tim Noakes [29:40] ‘I was having spasms 10 times a day. Then I started doing CrossFit and I worked my way up. Now it's been years without a single spasm. I do not have back pain and I have a very, very strong core. And I work on the core and I maintain it because the back injury is still there but I don't have any issues.' — Lisa Tamati [44:41] ‘He wrote to me about four years ago and says to me, “I've just read your book, and I changed my diet.” And he said, “I wish I'd been eating this diet all my life.”'— Professor Tim Noakes [49:28] ‘You don't need to be told when to drink. Your body will tell you when to drink. So you just drink to thirst, and that's absolutely what is the case. You drink to thirst, and you'll be fine.' — Professor Tim Noakes About Professor Noakes Professor Tim Noakes is an author and researcher focusing on sports and exercise science. Alongside Morné du Plessis, he helped found the Sports Science Institute of South Africa. There, they expanded the limits of research for sports science and encouraged interest in the field.  Professor Noakes' book, Lore of Running, is often considered the bible of running. His other book, Waterlogged, talks about his research on exercise-associated hyponatremia. Professor Noakes has published over 750 scientific books and articles and has won multiple awards for his contributions to sports science.  Learn more about Professor Tim Noakes by visiting The Noakes Foundation. You can also connect with him on Twitter and Facebook. Enjoyed This Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can know how to optimise sleep.  Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa  

Bruce Fordyce is a South African marathon and ultramarathon athlete. He is best known for having won the South African Comrades Marathon a record nine times, of which eight wins were consecutive. In this episode, Bruce talks about the Comrades Marathon, his running and training journey, his famous hand-shake ritual and a lot more with our host Vikas Singh.Episode Summary:00:00 - About this episode01:18 - Welcome Bruce to the show!01:51 - How did Bruce start running?08:32 - Experience running the first Ultramarathon — the key takeaways and training11:22 - Making way through the Comrades marathon17:13 - The key to consistently improving the race timings24:40 - The hand-shake tradition28:38 - Some of Bruce's special memories 31:50 - Uphill vs downhill training38:20 - How to not cross the 12-hour mark?42:36 - The mantra to Bruce's positivity and mindset50:40 - Bruce's message to Indian runnersGuest Profile:In 1977, when Fordyce first ran the Comrades Marathon, he placed 43rd out of 1,678 entries. He placed 14th in 1978, 3rd in 1979, 2nd in 1980, and was the winner for an unprecedented eight consecutive years from 1981 to 1988; he won it again in 1990. No other runner in the history of the Comrades has achieved this feat. Fordyce was the world record holder over 50 miles from 1983 when he covered the distance in 4hr 50min 51sec during the 53m 1082yds London to Brighton ultramarathon until Jim Walmsley broke the record on 5 May 2019. In addition to having written two books about the Comrades Marathon, Fordyce was also a sports columnist for various newspapers and magazines and a SABC television commentator for the 2014 event. He is also a motivational speaker and the chief executive officer of the South African Sports Trust. In 2004, he was voted 64th in the Top 100 Great South Africans.To reach out to Bruce, log on to www.brucefordyce.com.About Vikas Singh:Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with an idea of democratizing fitness knowledge and help beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:Instagram: @vikas_singhhLinkedIn: Vikas SinghGmail: vikas@fitpage.inTwitter: @vikashsingh1010About the Podcast: Run with FitpageThis podcast series is built with a focus on bringing science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!Learn more about fitness and nutrition on our website, www.fitpage.in or check out our app Fitpage on iOS and Android.This podcast has been recorded via Zoom Conferencing.

Bruce Fordyce is a running legend. The South African has won his home country's premier event, the gruelling Comrades Ultra-Marathon, an incredible nine times. His achievements also include winning the London to Brighton race three years in a row, but these days he's more at home taking on a 5km parkrun. As the chief executive of parkrun South Africa he's completed more than 400 runs and toured all over the world. I talked to Bruce about how his running journey began, helping Zola Budd complete the Comrades and the agony and ecstasy of taking on one of the world's toughest races...

Bruce Fordyce is 'n absolute legende, en is tot vandag toe nog 'n aktiewe hardloper. Hy gesels met Teresa oor hoogtepunte van sy lewe, en waarmee hy vandag nog besig is.

Tune in to Hot Sport Monday- Thursday 18:30-19:00 as he chats to some of the biggest names in sports both on the field and off. John Walland is valuable part of Joburg`s Hottest Breakfast Team on Hot91.9FM

Stories of subversion: Flag burning, white anti-apartheid activists, a long-haired marathon champion; and how one of Cairo's few female hip-hop artists is sticking it to the man.   Chapters: 1:59 - Republic Day (Andrew Borraine) 13:54 - Bruce Fordyce 36:22 - Felukah  

Tune in to Hot Sport Monday- Thursday 18:30-19:00 as he chats to some of the biggest names in sports both on the field and off. John Walland is valuable part of Joburg`s Hottest Breakfast Team on Hot91.9FM

April always makes me happy. It’s my birthday month, and if I’m lucky and my friends and family know what’s good for them, then it’s a month filled with books as gifts. If there is a better gift than a book, I haven’t discovered it yet. I’m Paige Nick and welcome to Book Choice on your favourite station, Fine Music Radio. We’re going to spend the next blissful hour talking about books and listening to music. We’ve got a bumper show filled with interviews and reviews, and as always, lots of views. In our guest review spot this month, we welcome Jabulani Sigege, who will be reviewing Bruce Fordyce’s latest book, Winged Messenger, as well as ten year old Yusuf Asvat, and his latest favourite read by Bear Grylls. And let’s not forget the rest of our regular wonderful reviewers. So let’s get reading.

April always makes me happy. It's my birthday month, and if I'm lucky and my friends and family know what's good for them, then it's a month filled with books as gifts. If there is a better gift than a book, I haven't discovered it yet. I'm Paige Nick and welcome to Book Choice on your favourite station, Fine Music Radio. We're going to spend the next blissful hour talking about books and listening to music. We've got a bumper show filled with interviews and reviews, and as always, lots of views. In our guest review spot this month, we welcome Jabulani Sigege, who will be reviewing Bruce Fordyce's latest book, Winged Messenger, as well as ten year old Yusuf Asvat, and his latest favourite read by Bear Grylls. And let's not forget the rest of our regular wonderful reviewers. So let's get reading.

I need to share with you a story from 1994. Picture it, the start of the Comrades marathon. 9 times winner Bruce Fordyce, at the start. It's a perfect day as the runners head off through the dark Durban streets, starting their climb. Now remember this is 1994.. when you still had a Walkman, South Africa had its first multi racial elections, Tonya Harding… skater, who took out her rival… how's that for a strategy… Brazil wins the world cup, If the gloves don't fit… that white Bronco driving down the highway with what was it 10 20 police cars? Ok, and now… back to the comrades.. just shy of 90 kilometers, from Durban to Pietermaritzburg. And at 21KM a man with a strange surname takes the lead. Well… ok… Salazar is it even worth to try and pronounce his name? He is participating the first time, and Bruce will win this one… just wait and see. Now back in '94, this day was the only day that in our household the TV was on. Actually, it's the only day there was something being shown. See the Comrades is THE event, and coverage actually started as soon as it was daylight. I remember this race so clearly, as the race went on, more details emerged about the runner leading the pack. Alberto Salazar. Turns out he was a Boston winner… but that was some years ago. His 5K time of 13:11, a marathon best of 2:09. Winning the NY marathon 3 times in a row. Or the dehydrated finish line dash 1982 Boston marathon. Whow… impressive but still he never had run such a far distance. I never realized this, but in those days it was said that he wasn't a naturally talented or gifted runner. If there even is such a thing. One thing he had was tenacity Crossing a line dehydrated or collapsing due to heat exhausting. He stopped running in the mid 80's and then well… first he tried to heal up from various wounds injuries and operations he had. Ending up doing most of his training on a treadmill. Signed up and ran a spectacular comrades marathon. Winning it. He basically came out of nowhere, rather than give up, he went for a double distance. The comrades marathon is about 90KM…. Seriously who does that? Who would even think of doing that? If you are injured as a pro, the way he was injured most would give up running. Or at least wait till the body fully recovers. I don't remember what it was but some injury that really took a long time to Actually, his career was “washed up”. His injuries, I guess his age too, and there where other runners that dominated the headlines. Then he focused on the treadmill. Really brave. He ran even though injuries where not healed completely. He overcame incredible hardships, must have endured a lot of pain. Now look I am aware of the press coverage regarding Alberto and the Oregon Project. Or some other allegations and you might say where there is smoke there is a fire. But that's not what I want to talk about. I want to focus on the Comrades which he absolutely crushed, and his training mindset.Do click on the link below find out more about me www.heikostribl.com and for more running related content do check out https://www.youtube.com/channel/UCuoAaTiD4Dc2tMl5r3P09-g and take a free course on becoming a better runner… www.hypnorun.com A rating, a like, a share will be greatly appreciated, and will help other runners' that are looking for such advice find this show. So please do share.

Bruce Noel Stevenson Fordyce (born 3 December 1955 in Hong Kong) is a South African marathon and ultramarathon athlete. He is best known for having won the South African Comrades Marathon a record nine times, of which eight wins were consecutive. He also won the London to Brighton Ultramarathon three years in a row. He is the former world record holder over 50 miles and the former world record holder over 100 km.

It's Flashback Friday where we look back at historical sporting moments or celebrate sporting icons of years gone by. We were in conversation with comrades marathon great Bongmusa Mthembu who is still active. He won the historical race three times in 2014, 2017 and 2018 to go with his victory at the Two Oceans in 2018. He became the second South African after Bruce Fordyce to win comrades back to back.

Bruce Fordyce is a South African marathon and ultramarathon athlete. He is best known for having won the South African Comrades Marathon a record nine times, of which eight wins were consecutive. He also won the London to Brighton Ultramarathon three years in a row.In this episode Bruce and Mike chat about the Comrades Marathon, his latest book, Park Run and how he wants to be remembered.

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."

Another treat for you this week especially for those who feel connected to The Comrades Marathon 9 times winner 8 of which were consecutive the man they call The Comrades King Mr Bruce Fordyce himself quite arguably one of the best runners in the history of the sport. He ran the 89km down course in an amazing 5hr 24min 7 sec (which is a crazy pace of 5:48), but even more amazing he ran the challenge up course in 5hr 27 min 42 sec (for a pace of 5:52) He has completed the Comrades course 30 times, won the London to Brighton ultramarathon three years in a row. He was the former world record holder over 50 miles and the former world record holder over 100 km. With all his numerous successes in the sport you can tell from this interview that his proudest is his introduction of Park Run into South Africa where he has touched the lives and left a legacy for 1.2 million people who have currently signed up to the compete in the Sat 5km. Truly is a humble guy who has holds a lot of experience and is considered as one of the best runners in the world.   You can find this interview on youtube just search for the Inspirational Runner and make sure you click subscribe so that you don’t miss out on the list of Inspirational Runners that we have lined up. https://youtu.be/IokJH7YcVEU  

For at least 150 years, running or walking 100 miles within 24 hours has been an impressive feat sought after by thousands. Part 4 of this 100-miler series covered the history of 100-mile races held in America in the early 1900s before World War I. But during this period, there were 100-mile races held in other places around the world, especially in England. During the early 1900s a remarkable shift occurred. In the late 1800s, America was the home for ultra-distance walking competitions. But as pedestrian competitions fell out of favor and outlawed in the U.S., ultrawalking ceased for a time. The shift went back to the old country and 100-mile amateur walking competitions eventually became very popular in England. London to Brighton More than 100 years ago, there are a few venues and courses that had a significant impact on the history of ultrarunning, 100-mile races, and endurance sports in general. These include Madison Square Garden in New York City, Agricultural Hall in London, and above them all, the London to Brighton route (52+ miles) in England. For many decades, whether on foot, on bike, on horse, or in an automobile, the road to Brighton was the place to race, including 100 miles on foot. Eventually many ultrarunning legends would complete on the Brighton Road including Don Ritchie, Cavin Woodward, Ted Corbitt, Eleanor Robinson, Sandra Kiddy, Donna Hudson, Alastair Wood, Bruce Fordyce. Park Barner, Stu Mittleman, Jim King, Ruth Anderson, and Frank Bozanich. London to Brighton was traditionally a one-way race of 52-55 miles, but in the first half of 20th century, it was also used to compete 100 miles by walking or running a double London to Brighton. Brighton Road Brighton Aquarium In the mid-1800s, the seafront affluent resort city of Brighton became very popular as the railroad was built from London about 52 miles away. Prior to that, people came by horse coaches that made the trip multiple times per day with ever-increasing speed. Brighton was a city of the upper class and featured an Aquarium which opened in 1872. It included marine exhibits, a 100,000-gallon tank, sea lions, an octopus, and a distinctive clock tower and gateway. It was also the site for organ recitals, concerts, lectures, and exhibitions. Day trips to Brighton became popular and railroad speed records were boasted about for the route. The road to Brighton was measured from the Big Ben clock tower north of Westminister Bridge in London to the Aquarium in Brighton. The clock tower was completed in 1859 and at the time was the largest and most accurate four-facing striking and chiming clock in the world. The tower stands 315 feet and is found on the north end of the Palace of Westminster. London to Brighton ran across River Thames on Westminster Bridge which was originally completed in 1750, and replaced in 1862, the oldest bridge still crossing the Thames. The original course went through the towns of Croydon, Redhill, Horley, Crawley, and Cuckfield. Over the years the route competed increased in distance somewhat with the creation of modern roads and more towns to go through. Early Cycling London to Brighton John Mayhall Participants in the new sport of cycling started to ride along the route. This would soon prompt runners and walkers to also give it a try. As early as 1869. John Mayall Jr. was the first person to reach Brighton from London by velocipede. He accomplished it in 12 hours, in time for dinner and then he attended the second half of a concert in the Grand Hall.  Soon afterwards, C. A. Booth pressed harder to better the fastest known time to 9:30. In 1870 T. Moon, “an expert bicyclist” set the first fastest known road cycling time on the route of 5:40. A few days later he accomplished a double Brighton Road, 104 miles in 15 hours.  He stopped for breakfast, a lengthy lunch, and breaks for tea along the way. A couple years later, the Amateur Bicycle Club promoted a cycling rac...

On this episode we were lucky enough to interview the 9 times and king of comrades Bruce Fordyce. Bruce shared many stories of his journey in running and provided great advice for all runners out there. We also got news this week of the cancellation of comrades so the panel discussed how this has impacted them and what they may change for next year.

HOT91.9FM — Tune in to Hot Sport Monday- Thursday 18:30-19:00 as he chats to some of the biggest names in sports both on the field and off. John Walland is valuable part of Joburg`s Hottest Breakfast Team on Hot91.9FM

Bruce Fordyce (born 3 December 1955 in Hong Kong) is a South African marathon and ultramarathon athlete. He is best known for having won the South African Comrades Marathon a record nine times, of which eight wins were consecutive. He also won the London to Brighton Ultramarathon three years in a row. He is the former world record holder over 50 miles and the former world record holder over 100 km. First recorded in 2012 Episode 0h 26m 30s Talk Ultra back catalogue HERE --- Send in a voice message: https://anchor.fm/theinterviews-talkultra/message

The RunRunLive 4.0 Podcast Episode 4-412 – Maryro does Comrades (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4412.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello, my friends and welcome to episode 4-412 of the RunRunLive Podcast.  You'll have to forgive me an episode incongruity here, a non-linear scrap of publishing.  I had a couple interviews stack on top of each other, like the way you stack your hips in a yoga pose, and, apparently, in the race to you ears, episode 4-412 won out over episode 4-411.  Confused?  Don't be.  It will be fine.  Today, this week, you will get episode 4-412, an interview by my friend Alex, long time participant of the RunRunLive podcast experience, of another long-time friend of the show Maryro Mendez, who ran Comrades this year.  I'm always fascinated with Comrades.  It seems such a foreign place, an extreme adventure.  Both Alex and Maryro are world travelers.  I have yet to make it to Africa.  Except, maybe through enjoying a good read of “The Heart of Darkness”.  In section one I'm going to give you the run-down on the cow-pasture race.  I got some positive feedback on the uncertainty essay from last show, thank you for that.  I certainly appreciate it.  I struggled to write that last episode.  I felt too jacked up about other things.  I need a certain amount of alone time and contemplation to get the creative juices flowing and I couldn't get settled.  That has been solved!  I am took Vacation!  Yes, just my wife and I down on Cape Cod enjoying the beautiful weather.  Soaking up the sea breezes.  Very peaceful.  No internet.  Just reading and relaxing. In section two I'm going to piece together a vacation story for you.  … I took 5 days off from running and riding due to a sore knee.  It was one of those things where I probably tried to do too much too fast.  In this case the too much part had to do with going mountain bike riding with Anthony.  Don't get me wrong, I love Anthony. Anthony has taught me an un-repayable number of useful things about bikes and riding over the last decade.  But, for my second ride in the woods in two years he overestimates my ability.  And, I on my part feel compelled to keep up, like a boy trying to please his Dad.  I ended up bleeding from 4 different wounds at the end of the night.  Nothing life threatening.  Just those slow speed, slow motion crashes that stalk you when you haven't got the miles in yet. That little bit of uncertainty, that spoonful of tentativeness as you go into an obstacle those few millimeters off your line that find you wide in the turns and stuck in the bad spots.  You might call it ‘anti-flow'  On one of these slow speed crashes I couldn't clip out and took the full weight of mass times acceleration (due to the force of gravity) on a pointy rock with my left knee.  It hurt but didn't feel consequential at the time.  Over the next week it just ached a bit as I kept up my running and cycling.  Finally, with the race in the cow pasture Wednesday night,  going hard on uneven ground and the knee seemed to be more sore than it should be after a week, so I did the smart thing and took a few days off.  I was a bit worried I might lose fitness, but I managed to get over myself, and do a little core work and yoga instead.  Still a little sore, but I think it's on the mend.  We'll see.  I guess I don't heal as fast as I used to.  But, I feel pretty good and it's summer time, and the days are long and what can be wrong with that? On with the show! … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Lonely Cows - Voices of reason – the conversation Alex Cooke Interviews Maryro Mendez Comrades Marathon 2019(up run): The other big 5 People always come to Africa wanting to see the big 5, Lion, Elephant, Leopard, Rhino and Buffalo, but I came here with the mission of not just seeing but conquering the other big 5. The nerve wracking 5 famous hills along the Comrades route, Cowies Hill, Fields Hill, Botha's Hill, Inchanga and Polly shorts. What ever people can say about this race, they would be falling short but I will just describe my own experience here. On our way to Durban, Andrey had a packed itinerary. We spent 2 days in Johannesburg and 5 days in Kruger National Park, chasing the animals and we were rewarded with amazing sightings. That on its own is worth a different write up. We arrived in Durban on Friday afternoon, went straight to the expo, picked up my race pack and wonder around a bit just to feel the vibe but not too long.  The city was filled with incredible energy. The people were amazing from day one. There is no hiding that I was scared, scared of failure, of not finishing. I knew I had put it a lot of work but also knew I had not been feeling quite right, mentally and physically. I also knew even when I was creative trying to do hill work, living in Rotterdam, NL I lacked that part. I felt excitement, fear and pure joy to be there. It was the fact that I was stepping in to the unknown but actually knowing that it was going to be the hardest race I had ever done that made this so especial. It was actually being part of a race that it is so important to a nation and you can feel it as soon as you land in Durban. Less than 10% of the 25000 runners are international runners, the rest are South Africans whom are very proud of their race. Only 20% are women. On Saturday Andrey went hiking up Royal Natal Park and also drove on the route while I stayed in the hotel resting. When he got back, he said “if you see those hills, the first 40km are the most difficult, you have never done anything like it. Even by car they look horrible” ok that scared me even more. “I got the belief, I will embrace the experience that I have earned after 5 months of hard training when conditions weren't ideal. I got the belief that I am enough, good enough to be here but I will be patient and cautious because no medal will come easy tomorrow” I said to myself on Saturday.  I woke up at 3:15, had some Ucan and almond butter, had a shower and we left for the start at 4:30 for a 5:30 start. Luckily our hotel was just in front so I was in my corral before 5. The atmosphere was incredible. I was next to a South African guy doing his 11th comrades. He started talking to me with a very zen like tone. He told me to be patient, that his first was also the up run and he did it in 10h15min. Even when my ultimate goal was to finish, on a good day I thought I could do 10h (A goal), my B goal was to finish under 10:30 but I thought “maybe my first can be close to this guy's 10:15”. I also wanted to finish before sun set (5:15 pm) The start is just amazing, very emotional no point describing because you have to be there to live it. Never felt such an emotional start in a race. I started my watch as soon as the gun went off because this race is gun time and all the cut offs and different medals are awarded by gun time. I was seeded in corral C so took me a few minutes to cross but not too long. I had my watch in overall time and average pace, this time I didn't want to get distracted  by mile splits that made no sense. It was very humid and I was sweating like crazy even when the sun was not out yet and I started to worry but tried to just keep it together. The sea of people in front and behind was incredible to see thinking we had 87 km to go. I followed Bruce Fordyce's advice and ignored the distance markers that go in count down mode.  I was running by feel and just checking my total time and average pace every now and again specially when I passed the cut off points (there are 7 in total) that would give a good idea of how much I was slowing down or not. I realised very early on that running up the hills in such a slow pace felt very inefficient, just didn't feel natural to me so I decided to power hike up the hills. This was not a walking break this was very intense walking. I was passing people running while I walked up the hills, felt just like Killian Jornet  . However I did not train my body to do this so every time I was changing from walking to running my calves would rebel against me. I could feel my lower back too. But I just when over the initial transition discomfort and continue and as soon as I was in running mode it felt good again. “do not stop” that was my other strategy, no matter what, I was not stopping for anything. And I didn't. There is no doubt as to when you are going up the big hills, they are relentlessly brutal. I was scared to ask anyone if we were at any of those hills in case I got NO for an answer. All along the route the atmosphere is delightful, the locals set up tents full of aid for people apart from the official 43 water stations and they do it every year. People singing, dancing, bbqing. Going pass the wall of honour was neat, thinking my name could be there once I finished. When I reached Arthur's seat I touched it out is respect and moved on. When I reached half way at 43km to go I knew I had just done the hardest marathon (a bit over a marathon) I had ever done in my life and I still had more than a marathon to go. I was supposed to see Andrey there but nothing. I struggled a little, but I said The only way you are not finishing this is if you do not make any the cut off point and you are forced to stop and get on a bus.  The 10h bus passed me. They are amazing to watch. You can hear them coming, it is like a pack of horses trotting and singing. I felt a little disappointed that there would be no sub 10 for me but I was clear by that point I had underestimated the course so I just continued with my mission. Suddenly with like 37km to go a familiar voice when I was not expecting “Moni, Moni” it was Andrey. That was my only stop. Maybe for just a minute or two. I grabbed a ucan bar and the hotshot anti cramp, which saved me because my calves were alive and kicking. My lower back was sore again for the power walking I am guessing. That gave me a second wind.  The10:30h bus passed me and I was between 1h30- 1h20 ahead of the cut off time at the check points every time. I caught up with the 10:30 bus again. I was going to stay with them but I felt good so left them behind.  The Coca Cola station is amazing and this kid starting calling, “my lady get a coke my lady” I grabbed a coke (never ever I drink real full sugar coke) and boy that felt good, it was iced cold. He said “I knew you wanted a coke my lady push on continue” and that my friends is reason 1568 I loved Comrades. With 20km to go I decided it was time to start counting down the km and noticed every km board. A runner with a green number that had done 13 Comrades started talking to me, he asked about my shoes, he congratulated me for my first comrades finish to which I thanked them but said that there was still 20 km to go. He said you will finish I know. With 17 km to go I saw Andrey up on a bridge after I went under it, again great surprise, I waved and continued. I reached little pollys, she is like The hiena, not part of the big 5 but her presence doesn't go unnoticed in the wilderness. When I hit the 10km to go mark, I started feeling for the first time that I had it in the bag. Now my aim was to go sub 10:15. Then Polly shorts shoes up, and there is no need to ask anyone, I knew this is the famous mighty one that stretches along for 2km.  Last 7 km I felt strong and full of joy. The down hills were hard, my toes were completely wrecked or so they felt. And the uphills even though shorter in comparison really sneaked up on you. 5 km to go and there he was again, I saw Andrey and I said “see you at the finish” saying that felt so good. I have say the performance of the day goes to him. Driving around with road closures it was messy. 4 km to go I kept checking my watch, 3 km to go and suddenly I felt it was taking too long for the 2k mark but then I saw 1km to go!!! I had missed the 2 km mark.  I was there, I got chills. Yeah and because it is Comrades there is one final mini climb a few meters to the finish. I crossed the line 10h 13 minutes and 55 seconds after the gun went off and got my bronze medal.  The different colour bibs depending on if you are national or international, the number of medals on your bib, the different medals depending on your finish time, the people oh the people and how passionate they are, all that make this race extra especial. With regards to nutrition I had 2 chia gels(low carb) and almond butter during the first third of the race. Then I started taking maurten gels I had 5 in total. I also had half a bar of ucan and some coke (I still can't believe I drank full sugar coke but the even had ice cubes!) in the second half. I think probably consumed about 1000-1200 cals. I never felt I needed to eat but I forced myself to have something every 30 mins or so. I also had high5 zero electrolyte tablets. I grabbed 2 water poaches in maybe 40 out of the 43 water station, they were always cold so one to drink and one for my head and neck. All races should have those. I realised now why this race was unique for me. I normally enjoy the training, the process more that the races themselves. Races are always an excuse for me to train. This time for the first time was the other way around, I enjoyed the race more than the training, the race was a whole process in itself that was changing me for the better as I went through. The race was a whole new experience.  From a performance standpoint I could say I am a little sad I didn't get a sub 10 but I am actually very happy my splits were consistent, I finished strong and I learned a lot. In the end it is only running so the time itself is nothing in comparison to what you gain as a person through running. But the type A person I am is already looking at what to improve  Comrades you are much more that people say, I will be back for the down run but next summer is already committed for other adventures so will be tight. If not in 2020 I will be back for the 100th Comrades in 2021 which will be another down run as it was the original...and maybe for my second I can properly aim for a better time  I am a runner because I run, I run because I am a runner  We carry with us, deep inside, the knowledge that we have faced our fears and conquered challenges, and with that brings confidence, peace of mind and self-belief. Section two – Puzzle Pieces -   Outro Well, my friends you run the uphill course to the end of the RunRunLive Podcast episode 4-412, see you in Paradise City. Got a couple nice long runs and rides in this week down the Cape.  I did my traditional long run on the beach in Chatham.  I went on the 4th itself and it was jammed with people.  Usually once I get a mile or so down the beach I'm pretty much alone, but on the 4ht of July people come out by boat and hang out all over the place.  At one point there was a seal on the beach injured, probably by a Great White Shark.  Some guy was yelling at me to, I guess, not run by it.  Chill out there Ranger Rick, it's a seal, not a unicorn.  When I came back the other way they had the seal EMT's there working on it.  There are a lot of seals and a lot of sharks now on the Cape.  I ran out of beach almost exactly at 5 miles.  Which gave me a nice tidy 10 for the outing.  I timed it well too.  I got out just after high tide. That means the tide is going out and you get a nice strip of hard sand. I got out this weekend for an 18+ mile trail run.  Felt ok.  It was a little hard at the end, but it's supposed to be.  I have to bring my volume up for the races I'm running this summer.  All in all I got a good mental rest.  I read a couple books.  The best one was a Bradbury collection of short stories from the 70's.  Great writer Bradbury.  The better read among you will smell a bit of Bradbury in my writing this week. One of the books I'm working my way through is ‘ by Jonathan Rauch.  He basically says that the science shows everyone's life arc is about the same.  You're happy when your young, you're miserable when you're in the prime of your life for the most part and then, in the last bit, the middle age forward, you get happy again, because, I guess you just don't really care anymore?  A couple things you can take form that.  One is that your happiness is different depending on what phase of life you're in.  Another is that it's, on average, the same experience for everybody.  There ya go.  Hang in there and it gets better.  And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-412 – Maryro does Comrades (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4412.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello, my friends and welcome to episode 4-412 of the RunRunLive Podcast.  You’ll have to forgive me an episode incongruity here, a non-linear scrap of publishing.  I had a couple interviews stack on top of each other, like the way you stack your hips in a yoga pose, and, apparently, in the race to you ears, episode 4-412 won out over episode 4-411.  Confused?  Don’t be.  It will be fine.  Today, this week, you will get episode 4-412, an interview by my friend Alex, long time participant of the RunRunLive podcast experience, of another long-time friend of the show Maryro Mendez, who ran Comrades this year.  I’m always fascinated with Comrades.  It seems such a foreign place, an extreme adventure.  Both Alex and Maryro are world travelers.  I have yet to make it to Africa.  Except, maybe through enjoying a good read of “The Heart of Darkness”.  In section one I’m going to give you the run-down on the cow-pasture race.  I got some positive feedback on the uncertainty essay from last show, thank you for that.  I certainly appreciate it.  I struggled to write that last episode.  I felt too jacked up about other things.  I need a certain amount of alone time and contemplation to get the creative juices flowing and I couldn’t get settled.  That has been solved!  I am took Vacation!  Yes, just my wife and I down on Cape Cod enjoying the beautiful weather.  Soaking up the sea breezes.  Very peaceful.  No internet.  Just reading and relaxing. In section two I’m going to piece together a vacation story for you.  … I took 5 days off from running and riding due to a sore knee.  It was one of those things where I probably tried to do too much too fast.  In this case the too much part had to do with going mountain bike riding with Anthony.  Don’t get me wrong, I love Anthony. Anthony has taught me an un-repayable number of useful things about bikes and riding over the last decade.  But, for my second ride in the woods in two years he overestimates my ability.  And, I on my part feel compelled to keep up, like a boy trying to please his Dad.  I ended up bleeding from 4 different wounds at the end of the night.  Nothing life threatening.  Just those slow speed, slow motion crashes that stalk you when you haven’t got the miles in yet. That little bit of uncertainty, that spoonful of tentativeness as you go into an obstacle those few millimeters off your line that find you wide in the turns and stuck in the bad spots.  You might call it ‘anti-flow’  On one of these slow speed crashes I couldn’t clip out and took the full weight of mass times acceleration (due to the force of gravity) on a pointy rock with my left knee.  It hurt but didn’t feel consequential at the time.  Over the next week it just ached a bit as I kept up my running and cycling.  Finally, with the race in the cow pasture Wednesday night,  going hard on uneven ground and the knee seemed to be more sore than it should be after a week, so I did the smart thing and took a few days off.  I was a bit worried I might lose fitness, but I managed to get over myself, and do a little core work and yoga instead.  Still a little sore, but I think it’s on the mend.  We’ll see.  I guess I don’t heal as fast as I used to.  But, I feel pretty good and it’s summer time, and the days are long and what can be wrong with that? On with the show! … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Lonely Cows - Voices of reason – the conversation Alex Cooke Interviews Maryro Mendez Comrades Marathon 2019(up run): The other big 5 People always come to Africa wanting to see the big 5, Lion, Elephant, Leopard, Rhino and Buffalo, but I came here with the mission of not just seeing but conquering the other big 5. The nerve wracking 5 famous hills along the Comrades route, Cowies Hill, Fields Hill, Botha’s Hill, Inchanga and Polly shorts. What ever people can say about this race, they would be falling short but I will just describe my own experience here. On our way to Durban, Andrey had a packed itinerary. We spent 2 days in Johannesburg and 5 days in Kruger National Park, chasing the animals and we were rewarded with amazing sightings. That on its own is worth a different write up. We arrived in Durban on Friday afternoon, went straight to the expo, picked up my race pack and wonder around a bit just to feel the vibe but not too long.  The city was filled with incredible energy. The people were amazing from day one. There is no hiding that I was scared, scared of failure, of not finishing. I knew I had put it a lot of work but also knew I had not been feeling quite right, mentally and physically. I also knew even when I was creative trying to do hill work, living in Rotterdam, NL I lacked that part. I felt excitement, fear and pure joy to be there. It was the fact that I was stepping in to the unknown but actually knowing that it was going to be the hardest race I had ever done that made this so especial. It was actually being part of a race that it is so important to a nation and you can feel it as soon as you land in Durban. Less than 10% of the 25000 runners are international runners, the rest are South Africans whom are very proud of their race. Only 20% are women. On Saturday Andrey went hiking up Royal Natal Park and also drove on the route while I stayed in the hotel resting. When he got back, he said “if you see those hills, the first 40km are the most difficult, you have never done anything like it. Even by car they look horrible” ok that scared me even more. “I got the belief, I will embrace the experience that I have earned after 5 months of hard training when conditions weren’t ideal. I got the belief that I am enough, good enough to be here but I will be patient and cautious because no medal will come easy tomorrow” I said to myself on Saturday.  I woke up at 3:15, had some Ucan and almond butter, had a shower and we left for the start at 4:30 for a 5:30 start. Luckily our hotel was just in front so I was in my corral before 5. The atmosphere was incredible. I was next to a South African guy doing his 11th comrades. He started talking to me with a very zen like tone. He told me to be patient, that his first was also the up run and he did it in 10h15min. Even when my ultimate goal was to finish, on a good day I thought I could do 10h (A goal), my B goal was to finish under 10:30 but I thought “maybe my first can be close to this guy’s 10:15”. I also wanted to finish before sun set (5:15 pm) The start is just amazing, very emotional no point describing because you have to be there to live it. Never felt such an emotional start in a race. I started my watch as soon as the gun went off because this race is gun time and all the cut offs and different medals are awarded by gun time. I was seeded in corral C so took me a few minutes to cross but not too long. I had my watch in overall time and average pace, this time I didn’t want to get distracted  by mile splits that made no sense. It was very humid and I was sweating like crazy even when the sun was not out yet and I started to worry but tried to just keep it together. The sea of people in front and behind was incredible to see thinking we had 87 km to go. I followed Bruce Fordyce’s advice and ignored the distance markers that go in count down mode.  I was running by feel and just checking my total time and average pace every now and again specially when I passed the cut off points (there are 7 in total) that would give a good idea of how much I was slowing down or not. I realised very early on that running up the hills in such a slow pace felt very inefficient, just didn’t feel natural to me so I decided to power hike up the hills. This was not a walking break this was very intense walking. I was passing people running while I walked up the hills, felt just like Killian Jornet  . However I did not train my body to do this so every time I was changing from walking to running my calves would rebel against me. I could feel my lower back too. But I just when over the initial transition discomfort and continue and as soon as I was in running mode it felt good again. “do not stop” that was my other strategy, no matter what, I was not stopping for anything. And I didn’t. There is no doubt as to when you are going up the big hills, they are relentlessly brutal. I was scared to ask anyone if we were at any of those hills in case I got NO for an answer. All along the route the atmosphere is delightful, the locals set up tents full of aid for people apart from the official 43 water stations and they do it every year. People singing, dancing, bbqing. Going pass the wall of honour was neat, thinking my name could be there once I finished. When I reached Arthur’s seat I touched it out is respect and moved on. When I reached half way at 43km to go I knew I had just done the hardest marathon (a bit over a marathon) I had ever done in my life and I still had more than a marathon to go. I was supposed to see Andrey there but nothing. I struggled a little, but I said The only way you are not finishing this is if you do not make any the cut off point and you are forced to stop and get on a bus.  The 10h bus passed me. They are amazing to watch. You can hear them coming, it is like a pack of horses trotting and singing. I felt a little disappointed that there would be no sub 10 for me but I was clear by that point I had underestimated the course so I just continued with my mission. Suddenly with like 37km to go a familiar voice when I was not expecting “Moni, Moni” it was Andrey. That was my only stop. Maybe for just a minute or two. I grabbed a ucan bar and the hotshot anti cramp, which saved me because my calves were alive and kicking. My lower back was sore again for the power walking I am guessing. That gave me a second wind.  The10:30h bus passed me and I was between 1h30- 1h20 ahead of the cut off time at the check points every time. I caught up with the 10:30 bus again. I was going to stay with them but I felt good so left them behind.  The Coca Cola station is amazing and this kid starting calling, “my lady get a coke my lady” I grabbed a coke (never ever I drink real full sugar coke) and boy that felt good, it was iced cold. He said “I knew you wanted a coke my lady push on continue” and that my friends is reason 1568 I loved Comrades. With 20km to go I decided it was time to start counting down the km and noticed every km board. A runner with a green number that had done 13 Comrades started talking to me, he asked about my shoes, he congratulated me for my first comrades finish to which I thanked them but said that there was still 20 km to go. He said you will finish I know. With 17 km to go I saw Andrey up on a bridge after I went under it, again great surprise, I waved and continued. I reached little pollys, she is like The hiena, not part of the big 5 but her presence doesn’t go unnoticed in the wilderness. When I hit the 10km to go mark, I started feeling for the first time that I had it in the bag. Now my aim was to go sub 10:15. Then Polly shorts shoes up, and there is no need to ask anyone, I knew this is the famous mighty one that stretches along for 2km.  Last 7 km I felt strong and full of joy. The down hills were hard, my toes were completely wrecked or so they felt. And the uphills even though shorter in comparison really sneaked up on you. 5 km to go and there he was again, I saw Andrey and I said “see you at the finish” saying that felt so good. I have say the performance of the day goes to him. Driving around with road closures it was messy. 4 km to go I kept checking my watch, 3 km to go and suddenly I felt it was taking too long for the 2k mark but then I saw 1km to go!!! I had missed the 2 km mark.  I was there, I got chills. Yeah and because it is Comrades there is one final mini climb a few meters to the finish. I crossed the line 10h 13 minutes and 55 seconds after the gun went off and got my bronze medal.  The different colour bibs depending on if you are national or international, the number of medals on your bib, the different medals depending on your finish time, the people oh the people and how passionate they are, all that make this race extra especial. With regards to nutrition I had 2 chia gels(low carb) and almond butter during the first third of the race. Then I started taking maurten gels I had 5 in total. I also had half a bar of ucan and some coke (I still can’t believe I drank full sugar coke but the even had ice cubes!) in the second half. I think probably consumed about 1000-1200 cals. I never felt I needed to eat but I forced myself to have something every 30 mins or so. I also had high5 zero electrolyte tablets. I grabbed 2 water poaches in maybe 40 out of the 43 water station, they were always cold so one to drink and one for my head and neck. All races should have those. I realised now why this race was unique for me. I normally enjoy the training, the process more that the races themselves. Races are always an excuse for me to train. This time for the first time was the other way around, I enjoyed the race more than the training, the race was a whole process in itself that was changing me for the better as I went through. The race was a whole new experience.  From a performance standpoint I could say I am a little sad I didn’t get a sub 10 but I am actually very happy my splits were consistent, I finished strong and I learned a lot. In the end it is only running so the time itself is nothing in comparison to what you gain as a person through running. But the type A person I am is already looking at what to improve  Comrades you are much more that people say, I will be back for the down run but next summer is already committed for other adventures so will be tight. If not in 2020 I will be back for the 100th Comrades in 2021 which will be another down run as it was the original...and maybe for my second I can properly aim for a better time  I am a runner because I run, I run because I am a runner  We carry with us, deep inside, the knowledge that we have faced our fears and conquered challenges, and with that brings confidence, peace of mind and self-belief. Section two – Puzzle Pieces -   Outro Well, my friends you run the uphill course to the end of the RunRunLive Podcast episode 4-412, see you in Paradise City. Got a couple nice long runs and rides in this week down the Cape.  I did my traditional long run on the beach in Chatham.  I went on the 4th itself and it was jammed with people.  Usually once I get a mile or so down the beach I’m pretty much alone, but on the 4ht of July people come out by boat and hang out all over the place.  At one point there was a seal on the beach injured, probably by a Great White Shark.  Some guy was yelling at me to, I guess, not run by it.  Chill out there Ranger Rick, it’s a seal, not a unicorn.  When I came back the other way they had the seal EMT’s there working on it.  There are a lot of seals and a lot of sharks now on the Cape.  I ran out of beach almost exactly at 5 miles.  Which gave me a nice tidy 10 for the outing.  I timed it well too.  I got out just after high tide. That means the tide is going out and you get a nice strip of hard sand. I got out this weekend for an 18+ mile trail run.  Felt ok.  It was a little hard at the end, but it’s supposed to be.  I have to bring my volume up for the races I’m running this summer.  All in all I got a good mental rest.  I read a couple books.  The best one was a Bradbury collection of short stories from the 70’s.  Great writer Bradbury.  The better read among you will smell a bit of Bradbury in my writing this week. One of the books I’m working my way through is ‘ by Jonathan Rauch.  He basically says that the science shows everyone’s life arc is about the same.  You’re happy when your young, you’re miserable when you’re in the prime of your life for the most part and then, in the last bit, the middle age forward, you get happy again, because, I guess you just don’t really care anymore?  A couple things you can take form that.  One is that your happiness is different depending on what phase of life you’re in.  Another is that it’s, on average, the same experience for everybody.  There ya go.  Hang in there and it gets better.  And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

Comrades Marathon Legend Bruce Fordyce helped us look at #Comrades19 and gave tips to first-time runners

Between 1981 and 1990, Bruce Fordyce won South Africa’s Comrades Marathon – one of the most famous races in Africa – a record nine times. He talks to Simon Watts about one of the ultimate tests of endurance and how he used the event to protest against the Apartheid regime. PHOTO: The start of the Comrades Marathon (AFP/Getty Images)

Today we have with us one of the all time greats of ultra-marathon running the Comrades King, Bruce Fordyce! Bruce has won the Comrades, a simmering aspiration for most marathoners, an incredible eight times in succession, and nine times overall. No other runner in the history of Comrades has ever achieved this feat before or since Bruce. There were runners who were contenders on the Comrades “up run” and others who were contenders on the “down run”... Bruce broke the record in both directions.   Time Stamps: 2:30 Bruce talks about the South African dream of Comrades Marathon3:30 He shares why Comrades Marathon is not only about speed.4:25 He talks how his school sports and breaking up with girlfriend shaped his running career.09:26 How winning drives winners. Bruce talks how he kept winning again and again. 13:40 The moment when Bruce realised it's over.15:30 Bruce shares how he grew stronger and fitter while avoiding injuries.21:45 Bruce talks how he encourages others to run Comrades.29:13 He sshares if he ever felt like giving up during training.37:10 Sprint Round Follow Vinee: LinkedIn Facebook Instagram   Listen & Subscribe: Apple Podcasts Castbox Google Podcasts Overcast Stitcher TuneIn Radio

The Money Show’s Bruce Whitfield interviews Fordyce about his attitude to money (hopes and fears, successes and failures, etc.).

No matter what diet or lifestyle you follow, we can all agree that Rohan Millson is a man of substance. One of the founders of Greyton Animal Sanctuary along with Nicola Vernon. He has dedicated his life to rescuing orphaned, sick or abused farm animals as well as educating South Africa and the world on the ethics and health behind a vegan diet. He is a public speaker and author of Why Animals Aren't Food. Rohan and I discuss How pigs have been deprived of essential minerals being kept as pets and the catastrophe of the tea cup piglet craze How animals are not different to us. They feel the same emotions as us. Animals are not ours, they are here for their own purpose How toxins bioaccumulate in animals and biomagnify in the fat How detrimental to health the latest bone broth craze is. Hint: Excess lead How Rohan survived a brain tumour How a low carb diet is killing us and 'debunking the supposed truths Tim Noakes is portraying in the media and his books' Epidiomeolgy About Greyton Farm Animal Sanctuary On 100 acres, over 150 rescued farm animals live their full natural lives in peace and safety. Many have escaped or been confiscated from the farm animal production industry, others were surrendered or brought here because they were orphaned, sick, injured or abandoned. The sanctuary also reaches out to the community to encourage compassion to all sentient beings. RESOURCES: Dr Michael Greger SciHub PubMed Gary E Fraser Joan Sabate Bruce Fordyce Tim Noakes Gary Player Gary Taubes Dr Otto Warburg Dr Dean Ornish Dr Caldwell Esselstyn Dr T Colin Campbell

Bruce Fordyce (@BruceFordycerun) is a South African marathon and ultramarathon runner. He is best known for having won the worlds largest and oldest ultramarathon, the South African Comrades Marathon (89km or 56 miles) a record nine times. Eight of his wins were consecutive (1979-88). He also won the 100km London to Brighton Marathon three years in a row (1981-83). He is the current world record holder over the distance of 50 miles and the former world record holder over 100 km. Bruce has written two books about the Comrades Marathon, he was also a sports columnist for various newspapers and he is the founder of Parkrun, a weekly 5km running event in South Africa which is free to all participants. In 2004, he was voted in the list of Top 100 Great South Africans. On this podcast we talk about Bruce’s running career, his training and preparation for ultra marathon events, the mindset behind endurance events and his views on food and diet. For legal reasons please note that Bruce’s comments regarding diet and exercise are general comments and do not constitute specific medical advice. Before making any changes to your diet seek professional and medical advice tailored to your individual circumstances. Before you start or stop or change any physical activity or exercise programme always consult your doctor for specific medical advice. In the podcast you will hear a brief interlude with a third person, this is Bruce’s sister, who kindly let us record the podcast at her house!

In this episode of the MYD Show we spoke with Bruce Fordyce, the marathon and ultra marathon athlete, best known for having won the South African Comrades Marathon a record nine times. While in Namibia, Bruce sat down with the MYD Show to talk about social awareness and how individuals create for social change. Bruce is well known for having used his sport as a platform to stand up to the South African apartheid government.

32Gi — The run of five Comrades Marathon debut winners came to an end in 2017, as 32Gi fuelled Bongmusa Mthembu won the Up-run. It’s his second win, after claiming the Down-run title in 2014. Race legend, Bruce Fordyce was the last South African to hold both down and up wins, dating back to the 1980s. We catch up with Bongmusa on this edition of the 32Gi Sports Nutrition podcast. Read more

On this week’s show Bruce Fordyce speaks to Tom about this year’s Comrades Marathon, I speak to British speedster Jenny Nesbitt, Mo breaks 27 minutes for 10,000m, Dave breaks three minutes for the mile, heat stops play in the US, win some new trainers with Fitness Rewards, you guys rock you Marathon Talk kit all around the world, there’s a stacked Podium, packed Launch Pad and Facebook Friday chases the cheese! 

TalkFEED — 9 Time winner of the Comrades Marathon Bruce Fordyce describes Bob de la Motte as follows: “Bob de la Motte truly believed he would win the Comrades Marathon. While other contenders hoped to win, Bob knew he would. When he didn’t, he came back the following year twice as determined. In 1986 he broke the Comrades Marathon record and still did not win. He was the most ferociously determined athlete I ever met” This week on Run Talk SA we catch up with Bob de la Motte, who is in South Africa to promote his new book “The Run Away Comrade”. Bob shares with Brad a few of his wonderful memories of racing the Comrades Marathon in the Bruce Fordyce era. He also speaks about some of the legends of the South African road running scene including the like of Hosea Tjale, Josiah Thugwane and Johnny Halberstadt to name just a few. Bob also spoke about Mark Plaaitjies as well as their decision to leave, what was then an awful South Africa. Read More

CliffCentral.com — Jade and Hlubi discuss entrepreneurship and how one can turn their passion in to a career . Bruce Fordyce joins in on the discussion

Are you interested in turning your intentions and those of your employees into implemented results? For anyone who has seen my keynote on accountability you will know I am passionate about this subject and therefore delighted to welcome my guest Peter Haddon. Peter's credentials include - the youngest wing commander in the Rhodesian Air force, captaining his national soccer team Rhodesia 11 times including the 1970 World Cup tournament and as Managing Director of the Rolex Watch Company (South Africa) increasing its turnover 15 times in 6 years. He has since been involved in one-on-one coaching and mentoring with sportsmen such as Francois Pienaar, Mark McNulty and Bruce Fordyce, as well as numerous top business personalities. His unique coaching and mentoring programme has improved the performances of top achievers in the business and sports worlds. So do join us to unlock the key to turning your intentions and those of your people into results.

Are you interested in turning your intentions and those of your employees into implemented results? For anyone who has seen my keynote on accountability you will know I am passionate about this subject and therefore delighted to welcome my guest Peter Haddon. Peter's credentials include - the youngest wing commander in the Rhodesian Air force, captaining his national soccer team Rhodesia 11 times including the 1970 World Cup tournament and as Managing Director of the Rolex Watch Company (South Africa) increasing its turnover 15 times in 6 years. He has since been involved in one-on-one coaching and mentoring with sportsmen such as Francois Pienaar, Mark McNulty and Bruce Fordyce, as well as numerous top business personalities. His unique coaching and mentoring programme has improved the performances of top achievers in the business and sports worlds. So do join us to unlock the key to turning your intentions and those of your people into results.

This week Nicola couldn't get enough attention as a buggy pusher at Temple Newsam parkrun, Danny ran round on nice, back saving soft grass at the inaugural Brockenhurst parkrun and there's two inadvertant Wizard of Oz references in the show to find. They also bring you an interview with Bruce Fordyce and discuss overtaking etiquette.

A show decicated to the Comrades Ultra Marathon in South Africa. We have interviews with Bruce Fordyce, Ellie Greenwood, Steve Williams, Caspar Greeff, Nicolaas Claassen and Zola Budd. In addition we bring you news and results from around the world, our current favourite blogs, Talk Training with the Ten Commandments of Ultra Running a Meltzer Moment with Speedgoat Karl and of course up and coming races.

What a show! Bruce Fordyce is back in part two of his interview, Martin and Liz are in Chicago, Tom's happy despite being sick AND not in Kona, Tony's getting a bit OCD and... there's a special 'out take' to make you laugh just after the closing jingle ;)  

Known across South Africa as The Comrades King, Bruce Fordyce won the iconic ultra marathon nine times between 1981 and 1990. During this time he also set the world 50 mile road record, won the London to Brighton ultra marathon three times and became world 100km champion, setting the then world record of 6:25 in the process. This week we also catch up with Tony, hear from Liz, answer questions, talk racing and moan about being ill!