Project 3

40seconds PB for Raymond Ward at Alloa Half Marathon with a time of 02:12:14.

Started running 1998
1 marathon (2024)
25 half marathon
“Lost count” 10km
375 park runs

“The start of the race was busy with over 2000 runners. But the race soon opened up and I had plenty of room.”

Raymond aged 60, and a registered blind runner and has completed Alloa Half marathon 6 times over his 28 years running career. Alloa suits Raymond as the majority is a rolling course, with not too many bends and closed roads. He has been racing with his running guid John McLusky for 14 years and doing Strength & Conditioning with coach for 11 years.

“There was a strong head wind between 7-10k before hitting the big hill at 19k. Pace was good throughout and I pushed hard at end. We were aiming for 2:10hrs, running sub 6mins for each km and walk every 30mins to take my gel.”

Raymond’s success is built on routine with 4 runs a week, 3 gym sessions doing a mix of cardio and weights and has a weekly 121 with Fiona to focusing on specific S&C to help with injury prevention and building strength. When Fiona and Raymond first met he had tunnel vision which enabled them to work on technique together. Although Raymond now has no vision now he relies on his years of experience and the trust of his coaches.

“I get great encouragement from my two coaches, mainly through loud shouting!” Raymond laughs “I have fun but I work hard with lots of support and guidance.”

The next goal is Grangemouth 10km in April. Good luck Raymond!!

Lynsay took on Alloa Half Marathon at the weekend - a great training run in preparation for her A race next month 💪 Getting the miles in, practicing the nutrition plan and getting comfortable with race day nerves. Medal collected and confidence topped up for the big one!

Scottish Duathlon Championships Result for Ros Eatock!!!

“It was a lot of fun as you said although I didn’t manage to draft that much I’m happy with 3rd in age category & 2nd in Scottish champs in age group.“

A last minute entry for Ros whose main focus this year is middle distance.
Going on RPE for her first draft legal race in tough windy conditions. “Could’ve also been faster on the bike course by having a recce of those turns. The hardest bit was cycling back to Drem station against the wind”. A tough course due to weather conditions this course is much easier when you can draft other athletes and work as a team.

Huge well done Ros! A well deserved place at the Europeans in Carceres Spain 2027.

Malaga Half Marathon 2026

Babs took on this scenic half marathon at the weekend. “Definitely a race far from the chilly winter training runs! In a temperature of 22º, Malaga provided a flat course well suited to PB’s. Having run my last half marathon 20yrs ago, this was a feat I was unsure of accomplishing, until I enlisted Project 3 coach .coach!
Emma reprogrammed my existing thought process of ‘just run’, through pain and ‘as hard as you can’.
With the most carefully planned programme, support and encouragement I was fully prepared. It was a warm run, not easy, having to dig deep, drawing on confidence bourne from all the work done over the winter I completed the Malaga Half Marathon. Not a PB but the most amazing achievement, 18th in the F65 category. I did it!
By not only achieving this far reaching goal, I am re-invigorated to continue to set targets throughout 2026 with the aim of returning to Malaga in 2027! This, without doubt, under the coaching expertise of Project 3 coach Emma!”

Callander 10km

A benchmark race and great result for Tamara on Mother’s Day!
“The weather def made it tricky! With little break in the rain the course was very wet under foot and muddy on the trail bit. Pleased my time improved from 58:04 in 2022 to 54:36 today. It’s a really hilly tough route!!!”
Callander 10k is a scenic race with sweeping views of the surrounding mountains with a mix of terrain. An early race in the season to set expectations or a good option for a new experience.

Matt has been working hard training for his main race The European Age Group Middle Distance in July this year. Sunday was a benchmark and an opportunity to PB.

“1:23:40! Really happy with that! Felt really positive throughout, even when I knew I wasn’t going to go under 1:20 managed to keep positive and keep pushing”
Matt has been working hard with P3 coach to overcome some small niggles.
“I’m really happy with the strategy overall and felt really good on the hills in general, often making up places on the way up them. Exciting to be close enough to the pointy end of the race to have some proper pack dynamics!”

With key focus on strength and mobility and balancing training load with work and other commitments, the year ahead is looking strong for Matt. “By far the fastest I’ve ever been running at the moment - thank you for the fab sessions and all the support! No niggles or pain at all whilst running and nothing since so excited to keep some momentum in the run!” Huge well done! Enjoy your recovery.

An early race in the year at Nigel Barge 10km. A few seconds off her time last year!! Great start.
An early race in the year for Tamara to help identify what areas need to be worked on for her A-race, how much time we have to work on them and how to map that out with her other commitments throughout the year.
“Nigel Barge 52:35 7 seconds faster than last year dead happy with that!!”
“Excellent conditions but I need to learn to love hills more.”