Spha_ThisAbledRunner

Im have a disabled runner. PB 15km=1:20:18, 10km=46:17, 5km=21:31, 5000m=20:51, 800m=3,08.

[Spha_ThisAbledRunner @SphaThisAbledRu]

One day I will be on the #podcastandchillwithmacg I will be interviewed about running as a person living with a disability. Watch the space.

[Spha_ThisAbledRunner @SphaThisAbledRu]

Im back on twitter. Oh no know it X. What did I miss

[Lemisho🇿🇦 @LeMiSho2025]

@GaytonMcK meet 80 something year old Athlete who is going to represent South Africa in the World Masters Championships in Sweden. She made quite a few records and may make a world record. Please tap into our senior athletes.
https://t.co/uoIgxIDedY

[Spha_ThisAbledRunner @SphaThisAbledRu]

Mid Week Long Run

The target was 5:20 per km but I felt a bit better towards the middle of the run so I pushed the pace to 5:14 per km.

#manzolwandleac #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #20km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Recovery Run

I did a Recovery Run this morning doing 5:57 per km. I need to rest for a speed session tomorrow.

#manzolwandleac #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #7km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Long Run

Half Marathon PB broken by 7 mins. I'm getting back to my running groove.

#manzolwandleac #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #21.1km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Mid Week Long Run

I have decided to decrease the longer distance so I won't do anything above 25km in long run. I have increased the pace.

#manzolwandleac #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #19km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

@Mbally_Luyanda @JeanMiaka Yes

[Spha_ThisAbledRunner @SphaThisAbledRu]

Long Run

I did a 3km route looped 6 times. It fell good because I was able to increase my pace towards the end.

#manzolwandleac #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #18km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Long Run

58% was tar road and Hills so I had to settle less speed than what I intend to do. I felt good on this long run.

#manzolwandleac #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster 16km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Month Report

It was a wonderful month running although I didn't get the target of 400km but being in the Podium was far better. Let's see what April has.

#manzolwandleac #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Long Run

Last long Run for the month it went well overall but some of the splits were too fast I wanted to maintain 5:30. It's something I need to work on.

#manzolwandleac #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #23km #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

#NewProfilePic

[Spha_ThisAbledRunner @SphaThisAbledRu]

Durban City Marathon 10km Race

I'm so pleased to announce that I was in the podium for first time in my life for the age 35 To 39 I was second.
#manzolwandleac #speed #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #10km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Durban City Marathon 10km Race

My first road Race for 2024 tomorrow. Let's see what time I will get my pb is 46:35.

#manzolwandleac #speed #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #10km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Mid Week Long Run

Toughest Long Run I ever done but I enjoyed it. The pace was high.

#manzolwandleac #speed #hardwork #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #21.1km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Group Long Run

Our Coach told us its a flat route. I went all out on the second km.

#manzolwandleac #speed #hardwork #asicsfrontrunner2024 #CoachCeboh #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #24km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Long Run

A good 23km for a long run. We started late so 23km was good enough. I have done 1 000km this year.

#manzolwandleac #speed #hardwork #asicsfrontrunner2024 #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #23km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Mid Week Long Run

It's wonderful to be running with a veteran who has finished the Comrade Marathon 9 times.

#manzolwandleac #speed #hardwork #asicsfrontrunner2024 #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #25km #relive #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Birthday Long Run

Thank the runners that we run with today my day was special although I didn't run my age. Happy birthday to me.

#manzolwandleac #speed #hardwork #asicsfrontrunner2024 #Spha_ThisAbledRunner #Impossibleisnothing #Justdoit #ForeverFaster #30km #4060kmchallenge

[Spha_ThisAbledRunner @SphaThisAbledRu]

Monthly Report

It was a good month for the first time in my life I was able to do 30km. I'm proud of myself. The work has to continue. Another millstone doing more than 400km a month.

#manzolwandleac #speed #hardwork #asicsfrontrunner2024 #Spha_ThisAbledRunner