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Tom Hollis

Registered Sports and Critical Care Dietitian

UK Athletics Running Coach

MSc PGDip SENr CiRF

Are you looking to optimise your nutrition, health, or exercise performance?

I provide expert, evidence-based private consultations, coaching, and consultancy in:

Endurance sport nutrition
Plant-based nutrition
Personalised running coaching
Training and race week fuelling strategies

plantrunner_rd

Fine margins. I really wanted to be a 70 minute

Fine margins.

I really wanted to be a 70 minute halfer yesterday. These two photos show me:

1) absolutely gunning it down the final straight, more in hope than expectation

2) then, in the moment of realisation, seeing 71:07.

The fitness is there. It'll come, and more.

#pb #pr #halfmarathon #racephoto #racephotography

Battersea Park Half: 2nd place 🥈71:07 PB I'm g

Battersea Park Half: 2nd place 🥈71:07 PB

I'm going to sound like a right Negative Nancy here but despite a second place finish and a 33 second HM PB, I didn't enjoy this experience.

I absolutely admire and respect RunThrough for everything they do to make running events more accessible, but that course was just way too busy. The frontrunners were lapping people within 5 minutes, and the next 66 minutes and 8 laps were spent shouting 'keep left' and / or weaving, usually having to take the long way round. I was prepared for a bit of this, but it was much worse than ever before. If you were one of the few who actually kept left, thank you 🙏!

Enough whining. Positives were:

🏃 PB is a PB
⛽ Couple of new fuelling trials went well
🫀 Fitness is there for (I think) low 70:xx
👦 Little Ray's first race in the crowd
👟 Successful first outing for VF3 (thanks Vinted 😁)
🏦 Another big marathon week banked

Also, in the playground afterwards, a random guy saw my second place medal and asked for a photo with me like I was a celebrity. I'll take it 😂.

#pb #pr #halfmarathon #runnersofinstagram #running
#training #marathontraining #londonmarathon #secondplace #2ndplace #halfmarathonpb #ukrunchat #runchat

🔥 Spring marathoners: roll up, roll up! This is

🔥 Spring marathoners: roll up, roll up! This is for YOU!

You've done the training, now get your race week nutrition nailed to boost your performance and secure that PB.

I'm incredibly excited to announce my first ever Marathon Nutrition 'Race Week Booster' webinar, hosted across three different timeslots with the support of @teamrunderwear 🤝.

This will be the most valuable, practical, and evidence based 90 minutes of your entire training block, at the bargain price of £15.

Choose from:

Monday 18th March 7pm
Tuesday 19th March 1pm
Sunday 24th March 2pm

60 minutes main session content, followed by 30 mins Q&A. I'm pumped, let's go.

As an added bonus, anyone who then wants to follow up with a 1-1 Race Week Booster session can do so with their webinar £15 fee deducted from that cost 🎊.

Register via link in bio, or via URL below:

https://www.eventbrite.co.uk/o/tom-hollis-health-with-runderwear-80348599483

#marathon #marathonnutrition #fuelling #raceweek #nutrition #performancenutrition #sportsnutrition #running
#runningnutrition #dietitian #registereddietitian #rd #londonmarathon #manchestermarathon #parismarathon

Underfuelling and RED-S 🟥 New blog post ✍️

Underfuelling and RED-S 🟥
New blog post ✍️

If you are a runner, there's a good chance you've heard of RED-S. Thankfully, it has received increasing (mainstream) media coverage recently, because it's a crucial and very common issue.

RED-S = Relative Energy Deficiency in Sport, a broad range of symptoms resulting from chronic underfuelling alongside training (whether intentional or not).

A runner's journey often starts with the admirable pursuit of weight loss, but chronic over-restriction and a misplaced belief that thinner = faster (at all costs) can be hugely damaging to health, fertility, performance, mood, recovery, immunity (I could go on), and even to those initial body composition goals.

In my concise introductory blog on the topic, I discuss early warning signs for RED-S (ranging from persistent colds to reduced libido), serious longer term effects if action isn't taken and where to go for more information.

RED-S is more common than you think. Give it a read.

Link in bio or via URL below:

tomhollishealth.com/blog

#reds #relativeenergydeficiencyinsport #underfuelling
#fuelling #sportsnutrition #nutrition #diet #dietitian
#weightloss #weightlossjourney #weight #rd #coach #blog

Viccy Park HM: 72:33 and 2nd place! 🥈 First po

Viccy Park HM: 72:33 and 2nd place! 🥈

First post for ages. Real quick race summary:

First race of the year, and the aim was a controlled effort to HR rather than all out PB attempt rinse, and I remained disciplined! A hard effort but definitely had another gear which I didn't need to use. Gotta play the long game in marathon training.

This was my first ever race where I've been given free entry as an elite, and I'm really grateful to @runthroughuk for that, and their slick organisation as always. Yes, the lapped course with simultaneous 5k, 10k and HM events causes a little bother for us at the front, but having to shout 'keep left please' every now and again is a price I'm more than happy to pay for how user friendly and accessible these races are. Left the house at 8am, back home by midday for little Ray to mess around with the medal and post race goodies (pictured 😂). There will be a time in my life when I can think about more 'destination races' (and I'm totally envious of the Barca halfers today), but that is not now!

Shout out to Alex (pictured), who I met at the start line, and we spent most of the race exchanging pacing duties and checking in with each other. We both got what we came for.

Other bits:

This was the first race setting where I've tried my own liquid carbs method, and it worked beautifully. Have been using this all block so far, and think I'm set on it for London.

I thought I'd break from the norm and try some old and somewhat underrated Pumas today. They worked just fine, and I can't help but feel the difference between carbon plate shoes is so marginal that people should worry less about it. Nutrition is way more important 😉.

All in all then, a great morning's work and a nice confidence booster. Next HM is in a month, where I might have a crack at the PB.

#halfmarathon #training #victoriapark #running
#londonmarathon #marathontraining #secondplace
#silvermedal #2ndplace #runthroughuk #runnersofinstagram

2023 done ✅ Quick summary and my vital stats 👇

The year it could have all fallen apart, but in fact, fatherhood just served to prove I will always find a way to run, and who needs a social life anyway? It's been a great year, and I love the sport more than ever.

🧮2023 totals:

4483km (13% 📈 on 2022)
321h
26,000m of elevation

🥇New PBs (2022 comparison):

5km: 15:55 (16:29)
parkrun: 16:20 (16:29)
10km: 32:47 (33:47) @vitalitylondon10k
Half: 71:40 (74:01) @officialbighalf
Mara: 2:30:10 (2:38:12) @maratonvalencia

⏭️ What's next for 2024?

🎯 Sub 2:30 at @londonmarathon
👴 Joining the V40 crew
🏋️‍♂️ Sorting out my weak hips and ankles

And thanks as always to @birdmanspurs. An amazing coach and great bloke, and I wouldn't be half the runner (or coach) I am without him.

#2023 #2024 #running #pb #pr #marathon
#halfmarathon #10k #5k #parkrun #loverunning
#runninggoals #goals #training #run #v40

The photo that best sums up my year of running. F

The photo that best sums up my year of running.

For every PB, there's been a month of very slow buggy runs. Scary at first, and terrible for the stats, but now just part of our family routine. Most importantly, most of the time he seems to quite enjoy it (except buggy parkruns, which are an absolute lottery).

And of course, everything now revolves around him. Every minute of every day. And while it is easy and tempting to use him as a ready made running excuse, I secretly reckon that he gives me the extra boost each day that outweighs every sleepless night.

Although maybe ask me again at 3am tomorrow and I'll answer differently.

#buggyrunning #buggyrun #buggyrunner #runchat #runchatuk #runningdad #parkrun #parkrunuk

Valencia 2:30:10 PB race blog ✍️ After 11 mon

Valencia 2:30:10 PB race blog ✍️

After 11 months of anticipation, it was everything I wished for. That iconic blue carpet finishing straight alone was one of the best moments in running for me!

Valencia was my 10th marathon, over 10 years, of which 9 have been PBs. I turn 40 next summer, but I've finally learned not to impose limits on age, fatherhood, or PBs. I'll just keep learning and chipping away for as long as I can.

Sub 2:30 always felt somewhere between a pipedream and an ambitious long term goal, and all of a sudden I'm only 11 seconds away from achieving it. I'm trying to let it sink in.

There's lots to write on my Valencia experience, and too much for an IG post, so I've done my usual post-marathon blog on my website, for those who like details:

💫Build up
💫Event
💫Tactics
💫2023 improvements
💫Nutrition
💫What's next for 2024

Website link in bio or URL below:

tomhollishealth.com/blog

#valencia #valenciamarathon #maratonvalencia #marathon #blog #runningblog #pb #pr #marathonpb #runnersofinstagram #runnersofig

Valencia...2:30:10 🥳🤩🍻 Just gonna leave

Valencia...2:30:10 🥳🤩🍻

Just gonna leave this here and no doubt write more tomorrow.

Over 4 minute marathon PB, 1:16:20 / 1:13:50 negative split. I'm absolutely over the moon. Very close to sub 2:30 and I certainly gave it my all when I knew it was within touching distance, but that was never the aim today, so I'm stunned to even get close. I ran entirely to HR today for the first time ever and it worked a treat.

Think the target for London 2024 is pretty clear!

I love this game.

#valencia #valenciamarathon #maratonvalencia
#marathon #pb #pr #loverunning

Here we go then...Valencia 2023 It's time to put

Here we go then...Valencia 2023

It's time to put the cherry on top of an excellent year. This was always the big one.

I've wanted to race this course for years, and it feels weird that it's finally happening tomorrow.

Marathon blocks are draining in a few ways - obviously the training and dedication, but also the pressure and nerves involved with even making it to the start line in good health...and even more so with a special overseas marathon at stake.

I'm here, I've somehow escaped a barrage of colds and coughs around me, and the broken toe has long since healed. Conditions look great. It's time for a new marathon PB.

Good luck to everyone tomorrow 😎. Let's go.

#valenciamarathon #maratonvalencia #valencia
#marathon #runnersofinstagram #flatlay
#raceday #letsgo

I am, proudly, not the flashiest of Instagram runn

I am, proudly, not the flashiest of Instagram runners.

You've probably realised 🙂

I really try to stick to what I 'need' rather than want in terms of kit, which is why you'll see me in much the same gear, year after year, lots of it second hand. I'm not remotely ashamed of that.

And similarly, for reasons of climate change guilt, money, and family responsibility, I generally just race in London, and occasionally elsewhere in the UK. I try not to judge those whose carbon footprint must be ridiculous, but in all honesty I do think we should be racing closer to home as much as possible.

And yet sometimes you've just got to treat yourself a BIT though, right? So I'm currently sitting in Gatwick departures, very much looking forward to my first overseas marathon for 8 years, this weekend. Better make the most of it! Valencia, I'm coming for you.

I appreciate this is a strange moment to be getting on this particular soapbox 😂. Feel free to judge and call me an awful hypocrite.

And rather than the blandest and most awkward of selfies of me at the airport, I thought an old photo of the team I already miss back home would be much nicer.

#valencia #valenciamarathon #marathon
#carbonfootprint #runnersofinstagram
#runnersofig #runchat #ukrunchat #climatechange

My most important race of the year? 2023 has been

My most important race of the year?

2023 has been kind to me, both in real life and running. I've taken chunks out of my PBs at every distance and gone from 16 / 33 / 74 / 2h38 to 15 / 32 / 71 / 2h34.

And yet, looking back, the most important race was Battersea HM, which I booked in without thinking in early January.

As the race arrived, I was 3 months into fatherhood, suitably exhausted, and having not done anything more than weary 'easy' jog commutes in that time. I nearly bailed, thinking it would be pointless and embarrassing.

But I was (rightly) convinced to give it a go and just see what my new baseline was. And I'm so glad I did. I finished in 1:15:46, which was genuinely about 5 mins better than expected, but most importantly, didn't feel horrific.

It would be another two months of easy jogging before I restarted structured training, but this was a HUGE confidence boost and a reminder that fitness doesn't evaporate overnight.

I think that day laid the foundations for what has been my best year in running, and now it's time to go one better in Valencia again, in just 9 days...🤞. My biggest race of the year.

#runner #runnersofinstagram
#runnersofig #loverunning #runchat #runningdad #training #2023 #pb #pr #newdad

Medal Monday: It's not every day you win a maratho

Medal Monday: It's not every day you win a marathon 🙊🥇

1st place at the inaugural Battersea Marathon yesterday, in a new (5 second) PB of 2:34:25 🥳.

I am shocked and slightly embarrassed, as this was (as per my stories yesterday) a training run, done to about 90-95% pace and with no mid run fuelling.

I ran it to HR and made sure it stayed nice and low throughout (although it certainly spiked when the HM started and the looped course got very congested for a bit).

When I finished I got given my half marathon medal but had to tell them I was in fact the first marathon finisher and I don't think they believed me for a while 😂.

I did then get some nice prizes and of course my first place medal 😁, but unfortunately I couldn't wait an hour for the podium ceremony as I had to get back to help with childcare, so this photo of the medal next to my Monday morning tea ☕ will have to do.

Next stop Valencia 🇪🇸

#1stplace #winner #goldmedal #firstplace #medalmonday #medal #marathon #training #battersea #pb #pr

🇪🇸 Palma Half: Medal Monday (and 7th place!)

🇪🇸 Palma Half: Medal Monday (and 7th place!) 🥇

After a bit of a mad race build up, I'm so glad I did it. Quick summary:

⛈️ Start delayed by an hour due to flooded course.

🏰 Lovely route, but not quick (first half is rapid along the seafront, then second half winds through the old town).

🏃 Aim was to run as a progressive session, starting slower than MP and seeing how the broken toe felt.

🦶 All good on that front, so a serious workout in the end, and got 1:16:36, good enough for 7th place overall.

↩️ Course markings / staff were a bit lacking IMO and I took one brief wrong turn but there were a few more that I basically guessed.

🍺 Sub optimal post race hydration for once...well, I'm on holiday.

😎 All in all, a great experience in my first overseas race for 8 years! I'd love to come back and push for a podium place.

#palmamarathon #palmahalfmarathon
#halfmarathon #runnersofig #runnersofinstagram #loverunning #holiday #holidayrun #mallorca

Palma HM: not your usual race build up 🙄 It go

Palma HM: not your usual race build up 🙄

It goes something like this:

✈️ Last winter: Mallorca holiday booked to mark end of Holly's mat leave

🥇 Last week: discovered that holiday overlaps with Palma Marathon / HM weekend...booked a last minute HM place (quietly thinking there's a decent chance of winning the race)

🦶 3 days later: broken toe...doc says to let pain guide recovery but likely 4-6 weeks no running

📖 Monday: Palma Marathon say I'm too late for refunds or even deferrals

🏊 This week: cross training to keep aerobic fitness...foot feeling great

🏃 Yesterday am: 30 mins on the treadmill...all good

💻 Yesterday pm: go to pick up race number and find they'd secretly cancelled my place (pretty cheeky tbh)...luckily then sheepishly reinstated me

So there we are! I think unless there's another twist (and still plenty of time for that) I'll be running on Sunday, but as a progressive session rather than properly racing, sadly.

However if you'd offered me this a week ago I'd have eaten your hand off. I must say I feel a little embarrassed that the broken toe seems to be healing so quickly, but again, I'm not complaining!

#brokentoe #palmademallorca
#palma #palmamarathon #mallorca #halfmarathon #holiday #runnersofig
#crosstraining #rehab

🔦 Client spotlight: Shaun I've been working wi

🔦 Client spotlight: Shaun

I've been working with @shaun.dolby90 for >1 year now, but he asked me to wait until he'd achieved a London GFA qualifying time before I posted this...

...well, very pleased to report he smashed it! 🥇

2h51 at @maratonwarszawski a fortnight ago, in an outstanding performance.

Context: when Shaun first contacted me as a sports nutrition client (with disordered eating, which we continue to acknowledge and work with), he struggled to a 3h18 finish at Amsterdam 2022.

Fast forward a year on my Complete Coaching program, and he goes 27 MINUTES faster, finishing strong and wanting more 🤣. He needs reining in from time to time, but there is certainly much more to come.

While I can't promise a 27 minute marathon PB improvement per year for EVERY client, this is yet another success story for my blended nutrition and coaching program that goes from strength to strength.

Join in 😉.

#coach #runningcoach #nutritioncoach
#dietitian #rd #registereddietitian #sportsnutritionist #sportsdietitian
#clientspotlight #marathon #warsawmarathon #maratonwarszawski

Minor injury...major setback 😔 Or at least, th

Minor injury...major setback 😔

Or at least, that's how it felt initially.

Long story short: tripped in my hall a couple of days ago, smashed my foot so hard into the skirting board, and when the pain didn't just vanish like a stubbed toe does, feared the worst.

Went to A&E yesterday and an x-ray confirmed what I'd been dreading...a break 💔.

I'm not even going to say how long the doctor said I'd be off running, because it's a number that upsets me!

And after posting this as an IG story yesterday, I have had so many messages from those with experience, expertise, or just a few words of sympathy and encouragement, to realise that rehab timeframes from a broken toe are very variable and individual, and what I might be able to do from a cross training perspective in the meantime 🙏.

Social media can be awful, but it can also be great, and I knew that the running community would understand what is, let's face it, a pretty trivial injury.

It is 8 weeks until Valencia. I was in the form of my life, and I'm coming back stronger.

#brokentoe #injuredrunner #valenciamarathon #maratonvalencia #rehab #crosstraining #comebackstronger

🤔 When is a race not a race? I think this is t

🤔 When is a race not a race?

I think this is the first time I've entered a race (Middlesex 10k) but to run it as part of a longer session. Feels a bit dirty somehow.

I'm using it as a bit of an experiment too. I've done basically none of my usual pre race routines, and my aching hips spent yesterday gardening and carrying an 11kg load (aka my son), rather than the usual stretching. Let's see how much difference it all makes!

Aim is to run 4 miles around HMP, then step on it for the final 2.2...then extend for another 7-8 miles to turn it into a solid marathon training run.

Another big racing day out there today - good luck everyone and enjoy 🙏.

#middlesex10k #raceday #runlondon
#runnersofig #training #trainingrun #10k #marathontraining

🥳 It's a BIG day for anniversaries... 1️⃣0

🥳 It's a BIG day for anniversaries...

1️⃣0️⃣ years to the day since my first marathon: Berlin, 29/9/2013.

I was clueless (e.g. mid race fuelling didn't even cross my mind, every training run was done at 100% effort etc etc.), but absolutely bloody loved it, and I think it's clear to anyone who follows me that my 🔥 and ♥️ for the marathon has only grown since then.

Recovery nutrition clearly wasn't a major priority either as we pickled ourselves silly at Oktoberfest to add a real 🇩🇪 flavour to the celebrations (pic 4).

5️⃣ ...oh and it also happens to be our 5th wedding anniversary today too. Shout out to my long suffering wife, Holly (pic 5), for forever tolerating (and usually encouraging) my running! 😘

#anniversary #happyanniversary
#weddinganniversary #5thanniversary #running #marathonmemories #berlinmarathon #marathon #tenyearanniversary

32:51 PB at @vitalitylondon10k 👪 and a day to r

32:51 PB at @vitalitylondon10k 👪 and a day to remember ♥️

Raced my heart out. Nearly a minute off my previous best, perhaps spurred on by having the little guy in the crowd for his first ever race.

It's been my best day yet as a coach today too. I've just had confirmation through...7 PBs out of 7 clients today, across 3 different races. Some stunning performances and I'm so proud of and for you all.

And thanks as always to my own coach @birdmanspurs . It's already been a wild year with PBs at every distance (for the 3rd year in a row), and the big fish 🐟 is still to come.

Oh and as I type, Newcastle just scored their 8th goal. One for every PB today 😉.

Just one of those very good days. There have been a few this year, but I'll never take it for granted.

#pb #pr #10k #vitality10000 #vitality10k #loverunning #family #coach #runningcoach

Vitality 10k 🔥...time to complete the set! Th

Vitality 10k 🔥...time to complete the set!

That is, the full house of PBs in the first year since becoming a dad.

I still don't feel great (hence the half-arsed flat lay), but now up from a 3/10 to a 5/10. If I wake up as a 6 tomorrow, we're good to go! I don't think a score above 8 exists any more anyway 😅.

Current PB is 33:47, and I've not raced 10k for over a year, so I really should be smashing that. However, if I feel decent, I'm going to give myself a shot at 32:XX, so there's definitely a chance it could all end horribly.

It's also a huge day for some of my coaching clients. I've got runners in @berlinmarathon and @maratonwarszawski marathons, and 3 others running @vitalitylondon10k with me. Come on team, rest up tonight and let's bring home the PBs we deserve 💪 .

#vitality10k #vitality10000 #10k #flatlay
#raceday #coach #runningcoach #berlinmarathon #warsawmarathon #pb #pr

Nerves at the start 👀 Smiles at the end ☺️

Nerves at the start 👀
Smiles at the end ☺️

First attempt at buggy parkrun for 3 weeks since Ray had a meltdown and we DNF'd. We were both nervous.

I tried to time our arrival perfectly for the start, but the parkrun milestones went on and on, and the whimpers soon started 😭.

Against the odds, he held it together and was grinning from ear to ear at the end. Obviously wouldn't smile for the camera, but I'll let him off. So proud of him. Hollis boys don't give up!

#buggyparkrun #parkrun #parkrunuk
#prouddad #loveparkrun

A coiled spring...or not 😑 Normally I'm quite

A coiled spring...or not 😑

Normally I'm quite high energy, especially in race week, ready to burst from the start line as per this photo (spot the keen bean).

Sadly, not yet the case this week, ahead of @vitalitylondon10k . Lethargic, subdued, just getting through the week on a 3/10 vibe, while trying to bully a mild sore throat with zinc + vit C.

Clearly I jinxed myself the other day by saying I generally feel good throughout training. Dammit 🤦‍♂️.

Don't get me wrong, I will still find a way to get myself up for it on Sunday morning, but just sharing this low energy midweek update (ok, whinge) for a bit of honest balance!

#raceweek #lowenergy #10k #vitality10000 #vitality10k #runchat #runnersofig

Homemade (non UPF) choc ice cream 🍨 hack! Ultr

Homemade (non UPF) choc ice cream 🍨 hack!

Ultra processed foods (UPFs) are the nutrition buzzword of 2023, and depending on your stance, either:

☣️⚠️Toxic devil food: Avoid! ☣️⚠️

Or

🙄 Sensationalised...calm down 😌

However, most (including myself) would agree that it's sensible to reduce UPFs where possible, replacing with nutrient rich whole foods.

And this is a good place to start. Ice creams are pretty high on the UPF scale, so give this easy recipe a try. It's healthy, genuinely delicious, and even works as a carb + protein post workout snack:

🍌 2 bananas
🍫 2 tbsp cocoa powder
🥜 2 tbsp peanut butter
🥛 1/2 cup milk / alternative

Blend, pour into 4 lolly moulds, freeze...and that's it. You'll thank me later.

#upf #ultraprocessedfoods #icecream
#homemade #recipe #hack #dietitian
#rd #sportsnutrition

My Big Half nutrition 1%ers 🍒 I was on my soap

My Big Half nutrition 1%ers 🍒

I was on my soapbox yday about the underrated role of (day to day) nutrition in race performance, and a few DMs later, I'm now sharing some of my own fuelling tweaks used for my 71 minute HM PB last week.

⚠️ N.B. these are individual to me, NOT something I would routinely endorse (every runner is unique), and represent race week tune-ups rather than training nutrition. Just sharing for interest.

☕ 3-4 day caffeine wean, followed by 660mg over 2h (1h pre race to 1h mid race)

🍌 75% carb load, i.e. ~3/4 of what I would do for marathon, using similar principles

🥬 High nitrate diet until carb load, then 2 x beetroot shots 2h out

🧂 High electrolyte intake (foods, table salt, tablets) for 2-3 days prior and added to pre race carb drink

💧 'On it' with hydration for 2-3 days, then high intake on race morning (carb / electrolyte drink) and emptied bladder 5 mins pre race. Meant I could go without needing a single sip on course, even in the hot conditions.

I cannot emphasise enough (again), that I am not advocating everyone try these (especially the last one). There is context and experimentation behind each strategy, but I feel they are some of the 1%ers that suit my physiology and give me an edge on race day.

Probably all sounds like hard work to some, but this sort of detailed planning is all part of the fun of racing and coaching, for me 🤓.

If you want some of this to help give you an edge on race day, rather than generic and outdated nutrition advice, get in touch!

#sportsnutritionist #sportsnutrition #dietitian #rd #sportsdietitian #runningnutrition #nutrition #nutritionist #nutritioncoach #coach #raceday #pr #pb #bighalf

Big Half 71:40 PB debrief...and some sports nutrit

Big Half 71:40 PB debrief...and some sports nutrition thoughts 🤔.

A week has passed, emotions have settled, and I've splashed out on what has to be my best set of race photos ever! Kudos to the @officialbighalf snappers 👊.

I'm still shocked and proud of my new PB. It's perhaps a time I thought I might achieve one day, but definitely not yet.

To finish 57th out of 15,000 in a race of that calibre, averaging 16:59 5k pace across a HM when not long ago sub 17 was my 5k 🎯...to me just shows that magic can happen when you combine consistent, effective training with a nutrition plan to support it.

Too many runners think that 'fuelling strategy' starts and ends on race day, or race week, or refers only to gels, powders and electrolytes. Yes, you can do some fancy stuff with this and see benefits, but this is the 🍒 on the cake only.

It's the day to day nutrition that keeps you performing well and adapting from each session, and allows you to (mostly) feel pretty good throughout the process too, despite being (for example 👀) a sleep deprived 39 year old with two busy jobs and a boisterous ten month old boy.

A training block is not meant to leave you regularly feeling broken, irritable, drained etc. If it is, you're not doing it right, and your nutrition is probably a good place to start. It's not about perfection, because a) life and b) it doesn't exist; but it is about ever improving knowledge, understanding context, and building your consistency with good habits (plus the 🍒, obviously).

I'm biased of course, but with every passing race (of clients and my own), I'm increasingly of the opinion that nutrition is at least as important as training itself.

I really didn't write much about the Big Half did I 🤦‍♂️. Great photos though!

#bighalf #pb #pr #sportsnutrition #coach
#sportsnutritionist #sportsdietitian
#dietitian #performancenutrition
#sportsphotography #nutritioncoach

Big Half, huge PB, 71:40 😱😭😝🥳 One of,

Big Half, huge PB, 71:40 😱😭😝🥳

One of, if not the, very best race performances of my life.

As usual, I could write reams (and maybe I will at some point), but I'm just sitting here in the sun, trying to soak up and enjoy what just happened.

Lifetime PB? Who knows. Who cares right now. 73 was the initial aim. It became clear quite early early that 72 was on. And with a couple of miles to go, I knew if I really rinsed myself, a high 71. The splits (swipe) are something I never, ever thought I would be capable of, especially in that heat. All the marginal gains and finer details of planning paid off today.

I just really love running and inspiring my little crew of running coaching and nutrition clients. Happy Sunday, everyone! ❤️.

Thanks as always to @birdmanspurs. You're an absolute boss.

@officialbighalf

#bighalf #pb #pr #loverunning #runlondon
#ukrunchat #ukrunning #runnersofig #sportsnutrition #sportsdietitian

Big Half flatlay 😎 Really looking forward to t

Big Half flatlay 😎

Really looking forward to this!

It's 'only' a warm up race quite early in my Valencia marathon block, but I love a big race on home territory, and I won't lie to you, I'm chasing a PB.

Current HM PB is 74:01 at Cardiff, 18 months ago, and this'll be my first proper crack at beating that.

Looks like a scorcher, so I'm so grateful for the early gun time of 8.30am 🙏 (basically mid morning for me).

Catch it live on BBC red button...I'll be the guy in fluorescent yellow nibbling at Mo's heels 😄.

@officialbighalf

#bighalf #flatlay #raceday #halfmarathon #pb #mofarah #runlondon #loverunning

Buggy parkrun DNF 🤦‍♂️ He properly troll

Buggy parkrun DNF 🤦‍♂️

He properly trolled me this morning.

Pulled out the 'teething meltdown' move after one minute. I persevered for a few minutes before taking pity on my fellow runners and taking the screaming baby to the first exit.

Two minutes later he was jolly as can be 🙄 as I got a nice coffee to console myself (decaf...see my story from yday).

First DNF of my running career! Who needs UTMB when you've got Lordship parkrun.

Let's hope @officialbighalf goes a little better tomorrow...

#runnersofig #runchat #buggyrunning
#buggyrun #parkrun #parkrunuk #dnf #bighalf #runningfail #ukrunchat

And just like that, marathon training resumed toda

And just like that, marathon training resumed today 🤩.

This official finish line photo came through from my 5k race on Tuesday, and it's a nice way to sign off from speedwork season. You can see just how much I wanted to finish the block with a sub 16 PB to my name.

But now back to my running comfort zone of marathon training, and it'll be the usual balance of fitting it around new dad life and work, with commutes and buggy runs (photo 2, yesterday) making up 90% of my training, then Sundays are my time for a proper session (photo 3, today). The ☯️ of my running life.

Valencia is the marathon. 2h32 is the goal. Vamos! 🇪🇸. Anyone else running it?

#valenciamarathon #vamos #marathongoals #marathonrunning #marathon #marathontraining #training #runnersofig #buggyrunning

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