In Episode 10 of Snail & Pace, Mark Armstrong gives the full lowdown from his Two Oceans adventure in South Africa - from travel, taper nerves and stunning views to the moment a cola-flavoured ice lolly unexpectedly became the real hero of the race.

Elsewhere, Logan Smith shares how his training has been disrupted by a frustrating set of niggles… including an ankle roll after a game of chicken with other runners on Marriotts Way.

There’s also plenty of race chat, with discussion around the Manchester Marathon, Norfolk Marathon, and other local results, plus the return of running icks - including one from Mark that is impressively random, even by his standards.

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