Tom Hollis Health

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Tom Hollis

Registered Sports and Critical Care Dietitian

MSc . PGDip . SENr

Are you:

A dedicated endurance athlete looking to take your training to the next level?
Thinking about moving towards a more plant-based diet and in need of expert advice?
Concerned you may be missing out on essential nutrients for your health, wellbeing and performance?
Suffering with exercise-induced gastrointestinal symptoms?

If the answer to any of the above is yes, please contact me and let me help you!

I am a Registered Dietitian providing specialist private nutrition consultations in:

Endurance sport
Plant based nutrition (my philosophy page)
Recovery from critical illness including COVID-19
Please see my services and client testimonials pages

Qualifications / academic:

Sports and Exercise Nutrition Register (SENr), 2021
PG Certificate (Distinction): Applied Sports Nutrition, St Mary’s University, 2020
PG Diploma (Merit): Human Nutrition & Dietetics, London Metropolitan University, 2013
MSc: Public Heath Nutrition, London School of Hygiene & Tropical Medicine, 2008
BSc (1st class, Hons): Biology, University of Nottingham, 2006

Clinical dietetics:

HCPC Registered, Senior Specialist Critical Care Dietitian at St Thomas’ Hospital, London
British Dietetic Association member (plus Critical Care, Sports Nutrition and Sustainable Diets sub-groups)
Formally ‘FODMAP’ trained as a Specialist Gastroenterology and Lower GI Dietitian
Over 8 years’ NHS experience, including 7 years in London teaching hospitals

Running:

Marathon (x6) PB 2:39:57
Half marathon (x10) PB 1:17:15
10km PB 33:54
5km PB 16:34
London Heathside member

Blog, media and podcasts:

My blog on nutrition, running, and intensive care is available here
A Runner’s Life podcast: How to fuel your marathon training with Tom Hollis (Registered Dietitian)
Cook Eat Run podcast: Plant Based Running with Tom Hollis RD and Olivia Mason
(after) Finsbury Park Parkrun | Running Commentary podcast (9:17)
Featured in Running Fitness and Women’s Running magazines

plantrunner_rd

🗞️ In print and landing on a dietitian's door

🗞️ In print and landing on a dietitian's doormat near you...

I've been researching, writing, rewriting...and rewriting...this article on protein in ICU for a big chunk of this year, so it's great to see it published in @cnmagazines

Newfound respect for those who write these for a living 🙌. Proper nutrition science takes time, isn't always glamorous, but is essential. The exact opposite of most nutrition content on social media 😉 👛.

#icu #nhs #criticalcare #nutritionexpert
#rd #dietitian #nutrition #nutritionist #performancenutrition #protein #published #musclewasting #whatdietitiansdo #rd2be

I was all set to make it four different parkruns i

I was all set to make it four different parkruns in four weeks...but in the end, a lie-in, dog walk with this view and a vegan pasty from @cornishbakery won me over 🐾.

You can't run them all. One day, Lanhydrock parkrun, one day.

Happy running everyone 🏃‍♂️

#parkruntourist #parkrun #parkrunuk #loverunning #cornishpasty #plantbasedrunner #runnersofinstagram #lanhydrockparkrun

Just thought I'd bombard you with some photos of a

Just thought I'd bombard you with some photos of a beautiful day of running, 🐶 walking and swimming along the North Cornish coast.

I'm going to hazard a guess that 367m elevation gain is in my all time top 3 for runs, as it just felt ridiculous at times. Worth it for the views though.

And a real shout out to @budeseapool . What an incredible setting and amazing that it's free to use. Borderline too cold for me, but I just felt I had to keep ticking off those Guardian reader cold water / wild swimming clichés and go for it.

#cornwall #northcornwall #runnersofinstagram
#runnersofig #loverunning
#coldwaterswimming #wildswimming #runchat #ukrunchat

New parkrun PB! 🕺 16:58 at the Old Showfield t

New parkrun PB! 🕺

16:58 at the Old Showfield this morning, back in my childhood home town of Frome. Good enough for 2nd place.

I was dragged round by this very quick chap for the first two laps then just about held on for the final two. I didn't feel great either before or during the run, and barely looked at my watch. So it was a total surprise to notch up a parkrun PB on an undulating course, but I'll gladly take it!

That's 3 different parkruns in 3 weeks, finishing each one in the top 2 (yeah yeah, I know it's not a race, it's a run), and it's just great to have it back.

Happy running this weekend, everyone🏃‍♂️

#parkruntourist #parkrun #parkrunuk
#runnersofinstagram #runnersofig #loverunning #runchat #ukrunchat #pb #pr

Fuelling strategy 📈 I found this graph in the

Fuelling strategy 📈

I found this graph in the Manchester Marathon results section and to me, it screams the importance of understanding and implementing a proper nutrition plan.

I'm not talking about the pace itself - just the shape of the lines. Glycogen depletion ('the wall') is the most common cause of fatigue in the marathon, and is the reason why most people's pace lines will curve down. You just can't sustain the same intensity when you run out of carbs.

But as long as pre-race and mid-race fuelling is well practised in training and done well on the day, and assuming runners don't set off too fast, glycogen depletion is completely avoidable.

There's no reason why your curve can't tick up rather than down at the end, basically. If this is the line you want to see when you run your next marathon, please get in touch and we'll put together your personalised nutrition plan!

#marathon #marathonrunner
#marathonrunning
#runningnutrition #sportsdietitian #rd #sportsnutritionist #performancenutrition #nutritioncoach #nutritionist #runnersofinstagram #runnersofig #carbloading #ukrunchat

2 seconds ⏳ My mind keeps drifting back to the

2 seconds ⏳

My mind keeps drifting back to the fine margins of Manchester Marathon earlier this month...

I needed ≤2:39:59 for a London Championship time, and I clocked 2:39:57. There's no doubt that training and nutrition are the key factors in getting you there or thereabouts, but when it comes down to those crucial few seconds, it really is all in the head, isn't it?

So maybe, just maybe, this moment of my wife going absolutely berserk (needs sound) at mile 19 gave me that extra 0.0002%* and made all the difference?!

I'm sure you'll agree, it's a phenomenal vocal performance 😂.

*Couldn't help myself. Had to calculate it.

#runnersofinstagram #runnersofig #loverunning #manchestermarathon #marathon #pb #pr #sub240 #trainingmotivation #marathonmemories #marathonrunner

Sheringham parkrun: 1st place! 🍾 A lovely excu

Sheringham parkrun: 1st place! 🍾

A lovely excuse for some parkrun tourism this morning, visiting Norfolk for a wedding and also my brother's family on their week away.

Cheers to @shollis11 for accompanying me. Beaut but tough course - can see why it's rated as one of the hardest in the country!

I really need to work on my parkrun 'photo frame' face. Have you ever seen a more awkward smile?

#parkrun #parkrunuk #parkruntourist #loveparkrun #runnersofinstagram #runnersofig #loverunning

Manchester Marathon blog post 🎉 I finished 54t

Manchester Marathon blog post 🎉

I finished 54th out of nearly 14,000 yesterday, and I'm still trying to get my head round that.

2:39:57 was a fitting end to one hell of a training block with @teambirdmanrunning. I've only left the sofa today to eat, so I thought I'd crack on with a race review.

If you're interested in the build-up, nutrition and race day debrief, then check out the latest blog (via link in bio or URL below).

Right, probably time for another meal.

tomhollishealth.com/blog

📸 With thanks to @lazygirlrunning for the snap at mile 2!

#marathon #manchestermarathon
#manchester #pb #sub240 #runnersofinstagram #runnersofig #sportsnutrition

2:39:57!!! Phone about to die, but while I'm on t

2:39:57!!!

Phone about to die, but while I'm on the train back to London, I thought I'd say that I just about pulled it off at Manchester Marathon today.

That's a huge PB, a London Championship spot sorted, and everything I trained for.

I'm so bloody happy. More to follow (obviously). Hardest race of my life.

#marathon #manchestermarathon #pb #pr #sub240 #runnersofinstagram

Let's go. #manchestermarathon #marathon #raceday

Let's go.

#manchestermarathon #marathon #raceday #flatlay #runnersofinstagram

I could pretend that my mind has been solely on Ma

I could pretend that my mind has been solely on Manchester Marathon this week, but I'd be lying.

We've had to deal with some really sad news. I won't go into detail, and I certainly don't want any sympathy, but it has put running into perspective, even in this race week that I've been looking forward to for years.

That said, it's reminded me yet again how incredible running can be as a tool when life isn't all beer and skittles. I'm so glad I have a hobby I love and can throw myself into.

So, as I write this, I'm on the train up to Manchester, and am certainly still running tomorrow. If I can channel my emotion the right way, it might even help me. I will be giving it everything!

Here's me with yet more lovely carbs that'll see me through the next few hours. On that note, several of you had asked for more detail on my race build up nutrition, and I'll do something shortly.

#manchestermarathon #marathon #marathontraining #carbloading #raceweek #runnersofig #runnersofinstagram #ukrunchat #runchat #runningmotivation

Sleep well, London Marathoners. The hard work is

Sleep well, London Marathoners.

The hard work is done, the carbs are loaded, and conditions look close to perfect 👌.

After two years without mass participation races, this has been my first proper marathon season in sports nutrition, and my tracker app is overflowing with clients racing tomorrow.

I'm buzzing for all of you running tomorrow and I'll be cheering wildly somewhere in the final few miles.

Enjoy the best race in the world!

#london #londonmarathon #marathon #marathontraining #runningnutrition #runnersofinstagram #runlondon

No marathon preparation will ever be perfect. I'v

No marathon preparation will ever be perfect.

I've had an incredible training block with @teambirdmanrunning , and unless you count a couple of black, painful toenails, I have remained gloriously injury-free...now I'm tapering I feel I can get away with saying that without jinxing myself.

As luck would have it, though, I've got my first cold symptoms for 3 years. Nothing crazy, but just so very snotty, and sleeping is tough (this is me looking 👌 after 4 nights of <5 hours). I'm waiting (impatiently) for it to pass, but it's a stubborn f*cker and we're on about day 6 now.

Still over a week until race day, so I'm telling myself there's no need to panic. Equally, they say you should 'keep work and life stress to a minimum in the lead up to race day'. Sadly that's not really possible when you're short-staffed and work on the ICU 😬.

However, there's plenty that I can and will control:
- Nutrition and hydration on point
- Stretching and conditioning
- Having a clear plan for race day / weekend

But mainly, please just jog on, cold.

Good luck to those of you (particularly my clients) in the last couple of days before London...remember to control what you can and try not to stress about the rest 🤛.

#marathon #marathontraining #training #raceweek #raceday #manchestermarathon #runnersofinstagram #runnersofig #runchat
#ukrunchat #londonmarathon

Nothing better... ...than a long solo run in the

Nothing better...

...than a long solo run in the countryside, with no headphones or distractions. For me, this is peak running enjoyment, but I don't do it nearly enough.

Obviously the phone has to come with me, because of the old 💩 sense of direction, which also means I get to take a lovely running selfie.

@hollylovescake has previously said I look 'grim' in all running selfies, but surprisingly this one was 'not terrible', so here it is.

This was my last long training run before Manchester, and a proper rural one it was too. Just me, some New Forest ponies and cows on the roads, starting in mist and ending in sun - just ideal really.

And finally - genuinely inspired by some ridiculous performances today, at Hackney Half and Berlin Marathon. Special mentions to @roverunwander and @moshe_we for big PBs in tough conditions in 🇩🇪. Marathon majors are back!

#marathon #marathontraining
#manchestermarathon #training
#runnersofinstagram #runnersofig #runnershigh #runchat #loverunning #berlinmarathon #hackneyhalf #marathonmajors

Just got real😬😬😬 Look what dropped throu

Just got real😬😬😬

Look what dropped through the letterbox.

16 days until I give it everything to try to go sub 2:40 at Manchester and secure a London Championship place.

Excited. Nervous. Maranoid. Confident. Terrified...it comes in waves. Still in one piece though, and pretty much tapering now.

I smashed my last big session last night, and have now just arrived in the New Forest for a few days of R&R away from the city.

It's also been an amazing and busy week giving my race week booster nutrition sessions to marathon clients. These are fast becoming my favourite sessions to deliver. So specific and the potential to make such huge gains in performance. Feedback has been fantastic.

And last but not least, good luck to everyone doing Berlin on Sunday! It was my first ever marathon and will always be special to me.

#marathon #runningnutrition
#performancenutrition #dietitian #rd #marathonrunner #marathontraining #manchestermarathon #training #taper #runnersofinstagram #runnersofig #running #runchat #ukrunchat #ukrunning #loverunning #sportsnutritionist #maranoia

Still chugging along here 🚂. Realised I hadn't

Still chugging along here 🚂.

Realised I hadn't posted for a while but DO NOT PANIC. I'm still here, ticking off the sessions and counting down the weeks.

Manchester Marathon is 3 weeks today and I still can't wait. Sub 2:40 remains the aim and although it's no less scary than before, I've given myself every chance with my training over the past 3 months*

🎥 Thought I'd treat you to a little accidental video blooper with Harvey 🐶 being typically un-chill.

*Not including the session this week which I totally mis-read and ended up in a horrible heap 🤡.

#runnersofinstagram #runnersofig #manchestermarathon #marathon #marathonrunner #marathontraining #training #sub240 #trainingmotivation #loverunning #runchat #ukrunchat

🏃 Maybe my favourite training run ever? 40km.

🏃 Maybe my favourite training run ever?

40km. Forty bloody kilometres. This one stood out like a sore thumb on my plan and I'd been looking forward to it and dreading it in equal measure for a few weeks.

This was also a no gel run, so although I went into it properly carb loaded (and trust me, I pushed that to the limit at times 😬), there were no carbs or caffeine at all on the run itself, and I just had delicious salty water passed to me by @hollylovescake 🤣.

So anyway, this happened this morning. I don't normally post about training runs, but it was an absolute blinder. I felt great throughout and basically had that elusive, euphoric runner's high for almost the whole thing, despite meandering around with no route plan, as you can tell from the map (➡️).

I kept expecting the pain to come but it never did, and I finished with plenty left in the tank just inside 2:37...and I'm not going to lie, it took a fair bit of discipline not to keep going 2.2km more to notch up an unofficial marathon PB 😉.

They certainly won't all be like this, but the good days always make it all worth it. And it's a testament to @teambirdmanrunning that there have been lots of those good days recently.

#running #marathon #marathontraining #UKrunners #ukrunchat #trainingmotivation #training #runnersofinstagram #runnersofig #runchat #runlondon #loverunning #runnershigh #carbloading

I scuttled along to my 5km PB this week 🦀 16:3

I scuttled along to my 5km PB this week 🦀

16:34 at Highgate Harriers Open!

Bit late posting this, partly because I was waiting for my official time, but mainly because I've been very much enjoying being at the Oval 🏏.

In my head I was running so smoothly, but clearly that's not the case - so rigid and scuttly, and this was with 8 laps still to go. A lot to work on - which is no bad thing.

A few other bits I learned from the race:

1. Taking a caffeine gel before an evening run was not fun. Still wide awake at 2am. Won't be doing that again 😳

2. Rushing straight to the track from a seriously busy day on ICU (yep, still jam-packed with covid) was terrible prep. I'm not sure evening events after work are a great idea.

3. Lots of dragonfly spikes about. Had no idea they'd reached the club runner level.

4. Garmins don't work well on tracks! It tried to give me 16:02 for the 5km but sadly I don't think I can claim that.

5. Ideally wanted 5-10 seconds quicker but happy with the new PB and particularly how I paced it. In days gone by I'd have set off too fast and paid for it, which bodes well for the marathon...

...talking of which, it's a monster 40km training run for me tomorrow. ALL THE CARBS today 🍞 🍝🍚.

#5k #pb #pr #runnersofinstagram #runnersofig #runchat #ukrunchat #ukrunning #loverunning #training #cricketlovers #lovecricket #running #dragonfly #garmin #marathon #marathontraining #carbloading

I won't forget August 2021 in a hurry. 🏃 419km

I won't forget August 2021 in a hurry.

🏃 419km. Highest ever by...lots
🥇 New 10km PB: 33:53
🌳 New parkrun PB: 17:02
🍍 Waiting list of sports nutrition clients

It's not all been plain sailing. 2 of my toenails are now jet black, and my troublesome hip said hi the minute I took a few days off yoga, but on the whole, I can't believe how good everything feels at this stage of marathon training. Jinxed it now, haven't I.

September starts with a bang. 5k track race tomorrow where I'll be going hard, then a change of gear with a 40km training run this weekend 😱.

#marathon #marathontraining
#trainingmotivation #training
#runnersofinstagram #runnersofig #runchat #ukrunchat #runlondon #ukrunning #pb #pr #loverunning #parkrun #parkrunuk #10k #5k

Post-long run perfect refuel 🍌 I sneaked over

Post-long run perfect refuel 🍌

I sneaked over 30km for the first time in this marathon block yesterday, and the next 24h after a session like this becomes what I call a recovery day, with different nutrition requirements to a normal rest day.

High carb really is the primary thing to get right here (approx. 10g/kg in this 24h period), and this process needs to start with 1-1.2g/kg within 2h of the hard or long session.

My current fave for doing so is this simple but delicious snack:
- Toasted bagel
- Vegan choc / hazelnut spread
- 1 medium chopped banana

With marathons fast approaching, it's vital that we get our nutrition right to get the benefit we deserve from our training. I've really enjoyed taking my first batch of 'Race Week Booster' clients this week, and now just have a final few slots available in the next few weeks in case you're reading this and want to optimise your fuelling ahead of your big day 💪.

#dietitian #rd #sportsdietitian #sportsnutrition #sportsnutritionist #nutritioncoach #nutrition #nutritionist #performancenutrition #runnersofinstagram #runchat #ukrunchat #loverunning #runnersofig #marathon #marathontraining #training #plantbaseddietitian #plantbasednutrition #plantbasedrunner #plantbased

New race week nutrition package! 🌮🍇🍍☕

New race week nutrition package! 🌮🍇🍍☕

Got your race booked? Get your nutrition sorted 👌 Link in bio or DM me.

#sportsdietitian #performancenutrition #runningnutrition #dietitian #rd #registereddietitian #nutritioncoach #nutrition #nutritionist #sportsnutritionist #poweredbyplants #plantbasedrunner #training

Bumped into the legend @themarathonmarcus today!

Bumped into the legend @themarathonmarcus today!

Marcus and I have had several video calls over the past few months, including for his @arunnerslife_podcast, so it feels like I know him well but this was actually our first IRL meeting.

Totally impromptu but was only a matter of time as we both enjoy a bit of Victoria Park. We even squeezed in a quick chat about marathon nutrition 😂.

Can genuinely say I loved today's long run / session and felt good throughout. 7 weeks left to hold it together...

#marathonrunner #runchat
#ukrunchat #loverunning #marathon
#runlondon #sundaylongrun
#runnersofinstagram
#runnersofig #manchestermarathon #runningnutrition #runhappy

I went sub 34! 🥳 33.53 at @runthroughuk Batter

I went sub 34! 🥳

33.53 at @runthroughuk Battersea 10k last night...a time and PB that would have been beyond my wildest dreams even two months ago.

Training + nutrition = results

After breaking 35 for the first time last month on the same course, I wanted to use that as a marker and pace it sensibly, but that strategy failed due to some GPS watch issues. It became an all-too-familiar mental war from halfway.

Managed to finish strong though and am just so chuffed with the time. It just goes to show what a proper training block can achieve, and of course I practise what I preach with nutrition too.

Best form of my life and it's taken hard work to get here (🙏Running plan from @teambirdmanrunning).

#pb #pr #10k #training #marathon #marathontraining #dietitian #poweredbyplants #runnersofinstagram #runnersofig #rd #performancenutrition #runlondon #runningnutrition #running #runchat #ukrunchat #loverunning

Have you got a big race coming up? 🏃‍♂️

Have you got a big race coming up? 🏃‍♂️

A good nutrition plan goes hand in hand with proper training and should really start LONG before race week. However, a smart and personalised fuelling strategy for race week (not least race day) can be transformative to performance, and it is understandably an area that many clients want to focus on.

With this in mind, and with race season upon us, I'm offering a new race week only nutrition service: the 'Race Week Booster'. I'd like to help as many of you as possible, but places will be limited, as there is only one of me!

In these 45 minute sessions, we'll cover and plan your strategy for:

- Carbohydrate loading (supercompensation)
- GI symptom management
- Ergogenic (performance-enhancing) aids
- Race day and mid-race fuelling and hydration
- Recovery

So, put the 🍒 on top of all those hard weeks of training, and get in touch. Check out tomhollishealth.com/services, or visit the link in bio 🥇.

P.s. these peanut butter protein / energy balls are my go-to for recovery...and just happen to be baked in-house by @hollylovescake. Available fresh at @hucks_cafe every Saturday!

#sportsdietitian #dietitian #rd #registereddietitian #sportsnutrition #sportnutrition #performancenutrition #sportsnutritionist #nutritioncoach #nutrition #nutritionist #marathon #marathontraining #training #runnersofinstagram #runnersofig #runchat #ukrunchat #ukrunning

Least enjoyable run of the year 🌧️ Thought I

Least enjoyable run of the year 🌧️

Thought I'd mix things up with a new route. With my sense of direction, I should have known better.

Basically spent an hour weaving around the North Circular, in rain that just got heavier and heavier. So wet that maps on my phone wouldn't work, and my headphones cut out.

A particular highlight was getting a full body splash as a lorry drove past me under a filthy bridge 👌.

Ah well, they can't all be glorious cliffside jogs. This is me making up for the last 2 hours with a lentil burger roti from @rainforestvegan. I've said it before and I'll say it again - I honestly think I could eat this every day of my life 😎.

That also marks my first ever 100km week, and exactly 9 weeks to go until I go PB hunting in Manchester Marathon.

#marathon #marathonrunner #marathontraining #training #trainingmotivation #ukrunchat #ukrunning #runnersofinstagram #runlondon #runchat #runnersofig #running #sundaylongrun #plantbasedrunner #runningnutrition #manchestermarathon #veganfood

Freak injury scare 😱 So I was sitting down to

Freak injury scare 😱

So I was sitting down to my vegan kiev and mash on Friday night (it's not all quinoa and wheatgrass in this dietitian's house).

As I put my knife into it, a big spurt of boiling garlic oil arcs perfectly onto my naked foot.

It was like something from a cartoon... but also absolute agony. After shrieking, I got in there quickly with ice, savlon and ibuprofen, and waited nervously.

The next morning, it remained stinging and red, but no blistering still this morning, so I think I just got away with it.

With ten weeks to go until marathon day, a timely reminder to take nothing for granted 😂.

And for the record, the @marksandspencer no chicken kievs are the absolute 💣...when they're not trying to sabotage your running career.

@marksandspencerfoodpr

#marathontraining #marathon #runnersofinstagram #runninginjury #runnersofig #ukrunchat #ukrunning #runchat #dietitian #rd #plantbased #veganfood #plantbasedrunner

New parkrun PB! 😲 It's been a long 16 months,

New parkrun PB! 😲

It's been a long 16 months, and I've really missed it.

But, back with a bang today with 17.02, which is a good 30 second PB on that course, and good enough for second place. Feeling in great shape at the moment - just need to keep it up.

Big thanks to @teambirdmanrunning...I am loving having structured training for the first time in my life.

📸 Followed up this morning with wholemeal pancakes filled with blueberries, topped with soya yogurt, Brazil nuts and maple syrup 😋

#runnersofinstagram #runnersofig #parkrun #parkrunuk #loveparkrun #loverunning #ukrunchat #ukrunning #runlondon #runhappy #marathontraining #plantbasedrunner #poweredbyplants

So yesterday I smashed my 10k PB! 😲 Heading in

So yesterday I smashed my 10k PB! 😲

Heading into my first race for a year at the Battersea @scmtny 10k, I was confident of a PB in a distance I haven't raced much, and was aiming for somewhere in the low 35s.

I held it steady for 9k then gave it a decent burst at the end and my official time came back as 34:48.

(My watch made it a few seconds quicker than that, but hey ho)

I'm genuinely thrilled. Well over 2 minutes off my previous best, and I put this down to:

🏃‍♂️ Training plan from @teambirdmanrunning

⏳ A well out of date previous PB

🌱 As always, a rock solid nutrition plan

And last but certainly not least, this was my first race (in fact, run) in carbon plated shoes. Don't believe anyone who says they don't make a difference!

Treated myself to a couple of early birthday 🍺 after too. Not really looking forward to today's long run in the heat though...

#pb #pr #10k #running #personalbest #runnersofinstagram #runnersofig
#loverunning #runlondon #runchat #ukrunchat #ukrunning #plantbasedrunner #sportsdietitian

Friday night at the track 🛤️ Absolute scorch

Friday night at the track 🛤️

Absolute scorcher for the @londonheathside #finsburypark5000s tonight. Would have loved to join in, but I'm saving my legs for my first race of the year tomorrow morning, so I was on track and trace duty at the front desk.

Great atmosphere and it's got me right in the mood for a PB push in my @scmtny 10k race tomorrow in Battersea 🤞.

#5k #10k #pb #pr #raceday
#runnersofinstagram #runnersofig #running #runningmotivation #loverunning #ukrunchat #ukrunning #runlondon #runchat #runhappy

June was a top month. 🏃‍♂️ 321 km (my 2n

June was a top month.

🏃‍♂️ 321 km (my 2nd highest ever)
🏖 1st full week off NHS work in 10 months
👨‍💻 Waiting list of sport nutrition clients

I'm now in week 3 of my marathon training programme with @teambirdmanrunning,
and I love it. The focus is quality > quantity, and this suits me, because my time is limited and I've never been a 100km / week man.

That said, I broke my 'Canova' session virginity this week, and it was brutal. 24km of alternating 3:45 and 4:15 kms (swipe ➡️) on a humid London evening after a mad day on the ICU was...interesting 😅. But that sub 2:40 marathon certainly won't come easily.

Cornwall was ace as always, and a much needed break.

And really chuffed that so many new private clients have come my way in the past few weeks! Things are really taking shape for my fledgling sports nutrition consultancy. Thanks so much everyone for your ongoing support, and I'll book you all in as soon as I can 👍. Link in bio.

It's not all gone perfectly to plan though. Increased running intensity (and, let's face it, Euro 2020) has had a knock on effect on some of my good habits.

S&C, yoga, swimming and indeed any real cross training (unless you count a token daily dip in the Cornish sea) have all taken a hit. Need to stop being complacent and sort this out ASAP. Maybe writing it here will help?!

#marathon #marathontraining #training #manchestermarathon #canova #holiday #cornwall #icu #nhs #sportsnutrition #performancenutrition #plantbasedrunner #dietitian #runningnutrition #loverunning
#runnersofinstagram #runnersofig #rd #running #ukrunchat #runchat #runhappy

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