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On the cover of issue 11, athlete Ryno Griesel is captured in mid-flight the day before posting his second Drakensberg Grand Traverse fastest known time with Ryan Sandes. Inside: Tips - What you need to do to run a faster second half, with Coach Mauritz Jansen van Rensburg. Four lacing techniques with sport scientist Ryan Hodierne. Cut yourself some slack says life coach and ultra runner Sue Fuller-Good. Cold killer: winter tales from Mark Collins. Foot care 101 by foot care guru John Vonhof.

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