Long run is generally not as glamorous as the guys are making it to look out here, but it's an essential part of performing at a high level. As with most things in distance running, the 🔑 is to create a repeatable habit and slowly chip away at our weaknesses. #SpongeGroup

Today was a doozy and they still got it done 📈 Race-day fast approaching 🔥🔥🔥🔥 📸📸 @Lebohanginnoc14 #SpongeGroup

As hard as ever ⏳😝😋 @Lebohanginnoc14 is our witness 💪💪 #SpongeGroup #taperweek

Finally! 🤥😅 27.59 on home soil. Huge shoutout and special thanks to Absa South Africa and Stillwater Sports for the unwavering support. I also want to express my gratitude to the boys who pushed the pace and kept it honest. 📷📷|Puma #SpongeGroup #exclusiveclub

Time to put on the green and gold again 🇿🇦🇿🇦🇿🇦 Almost time for WRRC Riga 23 #spongegroup

One last hard effort in before the big one Cape Town Marathon 60:29 for 11th. Salutations to @thabangmosiaka for the Sub60 min and FINALLY on that team podium 🇿🇦🇿🇦🇿🇦🇿🇦 #SpongeGroup

Cape Town you've witnessed my journey on these streets, and today was a reminder that the marathon, like life, has its ups and downs I want to express my gratitude for the incredible support from everybody today. The dream isn't over, its just taking a little detour

Grateful to have secured second place in today's Hong Kong marathon, a crucial test on my journey towards Paris 2024 . 🇭🇰🏃‍♂️ Thank you for the incredible support – every step counts towards achieving the bigger goal! 🙌 #RoadToParisOlympics #HongKongMarathon #SpongeGroup

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Cats' out of the bag ✌ Totalsports Two Oceans Marathon marathon will be a crucial test towards Paris 2024 preparations 👏 Any advices for the Chapmans peak ?? 👀😂 📸📸 @Lebohanginnoc14 #SpongeGroup #ultradebut

10 days left👀👀👀🙌 #TeamSponge

A master of all elements Stephen Mokoka is here, there and everywhere 👀. Touching down in Cape Town for the Totalsports Two Oceans Marathon debut as part of his Paris 2024 preparations All Live on Supersport !!! #TeamSponge #UltraDebut

Progressing well with big volume 🙌 Nothing like my favorite 26.2 miler to break up the grind of marathon training. 3rd in 2.09.52 for #DurbanIntMarathon PB. Shoutout to Milton on his 2.13 debut marathon 💫💫 @paris2024 is the big goal 🙌 #TeamSonge #HollywoodAC

Steady rolling up here 📈📈📈 #HollyWoodsAC #TeamSonge #paris2024

Building blocks 🧱🧱 27:56 @durban10k, progressing into the last phase of @paris2024 preparations 📈📈 #HollywoodAC #TeamSponge #NikeAlpha3

Debunking the Myth Slow is relative #TeamSponge #Paris2024 #HollywoodAC

2024 marks #Year20 of our special relationship with Coach Michael "Sponge" Seme. Many thanks Coach and Team ❤❤ #TeamSponge #paris2024🇫🇷 #Merci

Paris 2024 is here This is it #paris2024🇫🇷 #teammzansi #TeamSponge

Had an incredible, insightful conversation with the legendary robertmarawa on #MarawaSportWorldwide. (StreetTeam). Grateful for the opportunity to connect and share my story – looking forward to Part 2! #msw #hollywoodbetsac

No rest for the wicked 🙏 📸 @LeboTheGreat_ #TeamSponge #MarathonTraining