Meals, Miles & Motivation: A Recipe for Running the Comrades (Featuring Shirley)

Hellooo my Skinny readers! I hope you’re all staying warm in this icy South African weather.

Welcome back to another epic edition of the Skinny Chef Diaries Weekly Blog!

Yesterday was National Doughnut Day here in Mzansi, and internationally it was both

Chocolate Pudding and Coconut Day—just the kind of comfort food we all need in this chilly

season!

Happy Chocolate pudding and Coconut Day

But this week, we’re swapping doughnuts for discipline and indulgence for endurance, as we

take our hats off to the brave souls who have conquered what we call here at Skinny HQ the

ultimate body torture: The Comrades Marathon. Trust me—this one's not for the faint-

hearted!

Our special guest this week is a true dynamo. As if the saying “The pen is mightier than the

sword” wasn't enough, she decided to step far beyond the classroom. By day, she juggled

lesson plans; by sunrise, she was clocking kilometres. She discovered that the same grit it

takes to shape young minds can also carry you through 90km of South African terrain.

But this isn’t just a story about a race. It’s a story about how nourishing meals, determined

miles, and relentless motivation helped one teacher take on the ultimate test of

endurance—and come out stronger, prouder, and just a little bit crazier.

Wait—What’s the Comrades Marathon, Anyway?

If you’re new to this, here’s a quick breakdown:

The Comrades Marathon is the world’s largest and oldest ultramarathon, held annually in

South Africa. It’s a roughly 90km race that alternates each year between an “up” run from

Durban to Pietermaritzburg and a “down” run in the reverse direction, all within the stunning

KwaZulu-Natal province.

This year marked the 98th edition of the race, and it was an electrifying one! Our local

champions, Tete Dijana and Gerda Steyn, crossed the finish line in jaw-dropping times: 5

hours, 25 minutes & 28 seconds, and 5 hours, 51 minutes & 19 seconds, respectively.

Now without further ado, let’s welcome our very own South African superstar—Shirley!

Skinny Chef:

Hey Shirley! Thanks so much for taking the time to chat with me and our readers.

Shirley:

Thanks for having me, Rod!

Skinny Chef:

Let’s kick it off! Can you give our readers a quick intro—who is Shirley?

Shirley:

I’m Shirley, a 52-year-old teacher based in Johannesburg. I absolutely love a good meal with

friends, whether at home or out and about. I’m part of a wine club and really enjoy learning

about different varietals and collecting wine. I also run with a running club, where we do a lot

of chatting (and problem solving!) on the go. Reading and Netflix are my chill-time

favourites.

Skinny Chef:

Nice! Sounds like all my favourite things too—except the running part, haha! So let’s get into

it: What inspired you to take on the Comrades Marathon at age 52?

Shirley:

Honestly, Comrades wasn’t even on my radar. When I first started running, I never planned

to go beyond 21km—that’s a nice, comfortable distance. But before I knew it, I had done my

first marathon… then my first Two Oceans Ultra (56km). I’ve now done five of those!

Eventually, I felt like I needed to get the “Comrades monkey” off my back. It’s something

most distance runners feel drawn to. And with 2025 being a down run, I thought—it’s now or

never!

Skinny Chef:

Wow, that’s seriously impressive! Can you walk us through a typical training week? How did

you juggle running, recovery, and your day-to-day responsibilities?

Shirley:

A typical training week meant early wake-ups—5am runs were the norm.

 Tuesday & Thursday: Easy runs (10–15km)

 Wednesday: Strength work (hill repeats, intervals, or tempo runs)

 Weekends: Long runs, between 21km and 42km

I ran early mornings because, after a long day of teaching and standing, I just didn’t

have the energy in the afternoons. I also included strength training like Pilates, and

followed a personalised program from my bio-kineticist targeting legs, arms, and core.

Mondays and Fridays were my full recovery days—essential!

Skinny Chef:

Nutrition is such a crucial part of endurance training. What did your eating habits look

like—both during training and on race day?

Shirley:

During the six months of prep, my diet changed quite a bit. I added more complex carbs,

proteins, and healthy fats—think avocado, nuts, etc. Around 4pm I’d crash, so I started

including a hard-boiled egg as an afternoon snack. I cut out most processed foods.

After heavy sessions, I used a 4:1 carb-to-protein recovery drink or a high-protein milk (22g

protein). I took magnesium at night and sipped electrolyte mixes with sodium, potassium, and

magnesium during long runs and post-race.

Race Day Fuel:

I used 32Gi and High5 products (including energy gels), and had Bovril sandwiches on

white bread—I craved something savoury after all the sweet. I fueled every 45 minutes, but

it’s important to practice your race nutrition in advance to avoid any tummy surprises!

My go-to pre-race meal? Chicken breast with butternut, pumpkin, and sweet potato.

Skinny Chef:

Did you face any physical or mental setbacks—and how did you push through?

Shirley:

Absolutely! Before the race, you’re encouraged to have a strong “WHY”—a personal reason

for taking it on. Mine was for a dear friend who lost his battle with cancer in December 2024.

He always supported my running and would’ve followed my journey on race day.

There were tough moments—especially at 60km—where I really questioned my life choices!

But I tapped into my WHY. I wore a black ribbon for him and used it as my fuel.

Physically, it was brutal. I developed a niggle in my right ankle early on, but I wasn’t about

to quit. I used the roadside aid stations to manage it. The pain? Temporary. But that medal?

Forever.

Skinny Chef:

You’ve done it—you conquered the beast! What would you say to others who think it’s too

late to take on something like the Comrades?

Shirley:

Comrades is intimidating—it’s freaking far! But you’ll never truly know your strength until

you test it. The fear and nerves are very real, but once you start running, they fade.

It’s a privilege to participate in such an iconic South African event. The support from

spectators is unmatched. When they put that medal around your neck—wow. I had a good

cry.

I’m not a fast runner. I went in knowing my limits and set realistic goals. If I can do it at 52,

so can you. Comrades 2026 is calling your name!

Skinny Chef:

Shirley, what an honour it’s been chatting with you. You’re an absolute legend—thank you

for inspiring us all!

There you have it, Skinny readers! That wraps up this week’s blog. Remember: age is just a

number, challenges are made to be conquered, and with the right meals, miles, and

mindset—you too can achieve greatness.

Stay healthy, stay safe, and most importantly, stay skinny!

Same time, same place—see you next week!

Creative Director: Shadre Leonard