Sam & Katie catch up with Charl Jansen Van Rensburg, who makes his return to the podcast with plenty of updates since last time.

Charl has rewritten his Half Marathon PB, clocking a 1:15 at the Gold Coast Half Marathon last year. Alongside his running, Charl has also launched his business Mileage Mate, and walks us through the product—designed to help runners stay warm, dry, and clean before and after training and racing.

Katie

Recaps her win at the Aquathon 5k 🥇

Backs it up with more strength training

Plenty of cycling to round out the week

Sam

Talks through a bit of a down week

Coming off the back of a heavy training block with some big workouts in the legs

Charl

Runs through his week as fitness starts to return

Recently managed a calf injury picked up at the GONG5000

Feeling positive as things begin to click again

Tune in for this week’s Café Kit and the always-divisive Yeah / Nah segment.

Congrats to Erin Hargrave, this month’s winner of the Run Havoc Café Kit of the Month Voucher 🎉

🔗 Check out Charl’s business here:

If you want, I can:

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Match formatting exactly to the previous Chris Stone episode for consistency