Coach Dion

@DeanMacpherson Yet 100s of NDPW properties are sitting empty and being vandalized instead of being rented out...

It’s a shame but unsurprising that NEWS24 didn’t want to mention in their headline that I’ve stopped 800 leases worth billions from being signed in the last year, proving our commitment to reduce government reliance on private leases. We’ve only signed 4 new leases in 6 month’s. Instead they hide that behind a paywall at the bottom of the story.

@DeanMacpherson @ukinsouthafrica Less talking more work... time to sign some lease agreements

Yesterday afternoon in Durban, I had the honour of announcing a historic infrastructure partnership with UK Chancellor of the Exchequer, Rachel Reeves. 🇿🇦🇬🇧 The partnership will see the UK support the department in: •Capacitating our Strategic and Special Delivery Unit (SSDU); •Optimising asset management and ending the era of ‘bad’ buildings; •Rolling out our “Adopt-a-Municipality” programme to assist local municipalities with infrastructure delivery. By working with all stakeholders, we are building a smarter Department of Public Works & Infrastructure - capable of building a better South Africa. #LetsBuildSA 💙🇿🇦

@jc_louw USD weak, as the SAR is still struggling against the euro!

Age old question...is it the stronger ZAR or a weaker USD?

#ZAR back below R17.50

@runliftrunlift Ran Cape Town Marathon this weekend, and suffered in the 2nd half... 4 weeks base and 4 weeks training isn't enough!!!

Many new marathoners struggle due not to lack of willingness to train, but rather a lack of capacity. To have a good marathon you need to do the training, and you can only do that training if you stay healthy. That means allowing a significant amount of lead up time. I made all the mistakes for my first marathon. I ramped my mileage too aggressively and got sidelined by IT band pain. It was frustrating because I had the desire to do the training, but not the physical capacity. I didn’t allow a suitable amount of time in my lead up. I made it to my first marathon healthy but very undertrained, and it was a disaster. To avoid the mistakes I made, I’d recommend: •Get at least 6-12 months of consistent training under your belt before considering a marathon. Build your leg strength with gradual increases in frequency and then volume. Half marathon distance should be no big deal, you should have at least a few HM races under your belt. Register for 26.2 only when you feel ready for the challenge. •Devote the time necessary to train for a marathon. You maybe can get by on several hours a week for a half marathon, but that won’t cut it for a marathon. Be ready to train consistently for 6-8 hours a week. Before you start running that much, bridge the time with lots of walking and cycling. Get used to long days moving your legs. A marathon can be a good or bad experience. It’s thrilling to finish strong, it sucks to limp in the last quarter of the race. Your training (and pacing) will determine how it goes for you. Good luck if you decide to register for a marathon 🏃🏼‍♂️

@JasonFitz1 What does your watch think your VO2 Max is? Would like to know I'd the guess of the watch is any good.

VO2 Max tests aren’t really necessary for runners. But I’m still getting one today! I’m in the Cayman Islands for lactate, VO2, and force plate testing (looking into some slight money laundering, too). Any ideas on my VO2 Max score????

@DeanMacpherson Just a heads up Minister, if you every come visit Cape Town Region, arrive at 07h30 and walk through the build to see who of your staff start work on time, then pop in again at 15h45 (on a Friday) to see why this department struggles!!!

Thank you to the staff at Public Works and Infrastructure for the warm reception you gave to the Deputy Minister and myself. I am inspired by your commitment to join hands and turn South Africa into a construction site. #LetsBuildSA

@DeanMacpherson So why does Head Office always stand in the way...?

The Department of Public Works is the biggest landlord in South Africa. But the truth is that there is no accurate picture of what we own. That is why we have committed in the medium term to deliver a comprehensive asset register - and we will make it public. #LetsBuildSA

@VIVOBAREFOOTZA @ESPNcricinfo SA can't last 5 days! Don't think they've played a 5 day test in years!

@ESPNcricinfo Let’s address the “monkey in the room”!!! How many 5 day test series do Ban , Pak or SA play??

India are sitting pretty at the top of the #WTC25 standings 🇮🇳

@FueledbyLOLZ Sounds like Cape Town

If it's too windy for a C-17 to take off, it's too windy for me to run outside 😤

@jgault13 he's Kenyan, so it's most likely 180+km not miles... but if it's not on strava it didn't happen!

A few thoughts on this article. If Kiptum's coach is telling the truth and he's really consistently running this sort of volume and intensity (2 hard long runs + 2 interval/fartlek sessions a week) it could explain why he's running so fast. But it raises a key question...

@runwithcuan most probable answer is: 180+km not miles, Kenya uses km!

Whenever it is an African athlete, doping has to always be mentioned but when it's European / Western athletes clocking even more mileage, doping is never mentioned in the same sentence & they're seen as rockstars... Also, take what the coach says with a pinch of salt with regards to these huge weeks

@FueledbyLOLZ Great, I'm coming for tea (OK just the cake, I don't drink tea!)

Lol I am driving 20 miles to the grocery store I'm to get cake because that is who I am as a person

@runliftrunlift I look at it this way: If I fall apart it will be after 2h30, so I want to be at 35km not 30km! running slowly isn't going to change the 2h30 before I'm done, and I'm not fast enough to finish in that time!

“I’m not really sure if I’ve done enough training or long runs. But I’m going to run my marathon at x pace and hope to hold on at the end.” 🙅‍♂️🙅‍♂️🙅‍♂️ Hope is not a strategy for 26.2 There will be no divine intervention You either know or don’t Run a lot slower if you don’t know

@BarneySimon Karen Carpenter by a long way!

And go! #BestDrummer

@JasonFitz1 I like to feel the earth under my feet! not a fan of marshmallows.

Does anybody run in minimalist shoes any more? Or is that trend no longer?

@runwithcuan just remember, your next race is never a certainty...

I think there is something brewing in the running world 👀👀👀 Canova would not post this for nothing

@secdogs @MagnusHeystek But not every investment gives you a return... some just end up costing you money, again I say: Family planning is needed!

@CoachDionM @MagnusHeystek Children are your future and an investment!

New cars must be the biggest impediment to building wealth in SA.

@stevemagness If your program says 10km/miles plan the route right. I normally stop before I'm home and walk in, no running in circles!

Can you stop a run when your watch says 9.99 miles? Or do you run circles in the parking lot to get to 10? Try being okay with 9.99, in whatever your endeavor. It's easy to let 'the thing' start dictating your behaviors. Train your mental muscle to sit with the anxiety.

@FueledbyLOLZ know the feeling

Somehow I worked a full day in the office and ran 17 miles (12/5). Now I will sleep