Reader here we go... it's Friday.

Finding the best running and rehab content each week so you don't have to.

Best practice training characteristics, a powerful mindset and you never to old to run the Comrades Marathon.

💭What I'm thinking:

I. When you care about the PERSON behind the ATHLETE, then you're more likely to earn that athlete's trust, respect, and loyalty.

II. What is genuine expertise? One of my mentors put it like this: No preparation. No notes. Can you stand in front of other experts and talk about the subject for hours and hold your own. Not BS. Not scripted. Deep knowledge that’s internalised..

III. Move your Body. Aim for at least 30 minutes every day. More is better. Walk. Run. Lift weights. Dance. Garden. If possible, do some of this outdoors. Whatever you do, don’t be a hero. Start small. Consistent effort compounds over time. Inertia is real, it works in both directions.

📖What I'm reading:

Best-Practice Training Characteristics Within Olympic Endurance Sports as Described by Norwegian World-Class Coaches

A new study surveyed elite Norwegian coaches across endurance sport (running, skiing, rowing, etc.) and found remarkable similarities.

Most training was easy (80-90%)
2 to 3 “key” hard workouts per week
Periodize: From high volume to more specific
Adjust for individual.

This isn't rocket science. It's largely what's been done since the 1960-70s, with some refinement of targeting intensities/volumes.

But it's cool to see how the same ideas hold across endurance sports!

https://doi.org/10.1186/s40798-025-00848-3

(Sandbakk, Ø., Tønnessen, E., Sandbakk, S.B. et al. Best-Practice Training Characteristics Within Olympic Endurance Sports as Described by Norwegian World-Class Coaches. Sports Med - Open 11, 45 (2025).)

Click here to read full article

🤍 What I'm liking:

𝗝𝗢𝗛𝗔𝗡𝗡𝗘𝗦 𝗠𝗢𝗦𝗘𝗛𝗟𝗔 𝗕𝗥𝗘𝗔𝗞𝗦 HIS 𝗢𝗪𝗡 𝗥𝗘𝗖𝗢𝗥𝗗 𝗔𝗧 2025 𝗖𝗢𝗠𝗥𝗔𝗗𝗘𝗦 𝗠𝗔𝗥𝗔𝗧𝗛𝗢𝗡

83-year-old, Johannes Mosehla from Sekhukhune, Limpopo, has broken his own record of being the oldest Comrades Marathon finisher after completing the 89.98km Comrades Marathon 2025 from Pietermaritzburg to Durban in 11:47:27 this past Sunday.

In 2023, Mosehla broke the record held by Wally Hayward, who finished the Comrades Marathon at 80 in 1989.

In 2024, Mosehla completed the race at the age of 82. This was his 12th Comrades Marathon since his first attempt at age 63.

A special mention to our own Uncle V, Vivian Augustine who completed his 31st Comrades marathon in a time 10:06

🎧 What I'm listening to:

Podcast: The Mel Robbins Podcast: A powerful mindset makes you unstoppable: How to train your mind & unlock your full potential with Steve Magness

1h20mins - A powerful mindset makes you unstoppable: How to train your mind & unlock your full potential with Steve Magness

Today, you’ll learn how to control your mind and train it for extraordinary performance.

By the end of this episode, you’ll know the exact mental training techniques used by world-class athletes, Olympians, and elite performers to overcome fear, build resilience, and unlock the next level of your potential.

Mel’s guest today is renowned performance and mindset coach Steve Magness, who has coached Olympians, Division 1 athletic teams, and organizations at the highest level of performance.

“He's also the co-founder of The Growth Equation, where he and his team teach the science, art, and practice of sustainable peak performance through groundbreaking research and interactive courses. Their work has been used by Iron Man World Champions, Heart and Lung Transplant Surgeons, world-class coaches across every single major sports league, award-winning creatives and leaders at some of the world's most respected brands. He's written five best-selling books, including his latest, Win the Inside Game, How to Move from Surviving to Thriving.”

Today, Steve is breaking down the science of mental toughness — and teaching you how to apply it in your own life starting now.

You’ll learn how to:

Rewire your mind to silence self-doubt

Perform under pressure

Train your focus like an elite athlete

Stop overthinking and take confident action

Build real mental resilience (without burnout)

Hack your mindset and unlock your personal power

This is your roadmap to extraordinary performance — grounded in science and designed to help you rise above whatever is holding you back.

Because when you change your mindset, you change the game.